Comparing Nutrients in 5 ounces Spanish Tomato Sauce VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Spanish Tomato Sauce	Broccoli	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.33% 0.96g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	5.22% 2g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Broccoli	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.5% 12mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	7.7% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	61.7% 4.93mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.7% 68mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	44.6% 669mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Spanish Tomato Sauce vs Broccoli:

• Canned Spanish Tomato Sauce has 1.6 times more Vitamin A and 2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Vitamin B2, 2 times more Vitamin B5, 4.5 times more Vitamin B9 and 10.4 times more Vitamin C than Canned Spanish Tomato Sauce.
• Both Canned Spanish Tomato Sauce and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Canned Spanish Tomato Sauce as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Spanish Tomato Sauce vs Broccoli:

• Canned Spanish Tomato Sauce has 3.3 times more Copper, 4.8 times more Iron and 14.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 1.4 times more Phosphorus and 4.2 times more Selenium than Canned Spanish Tomato Sauce.
• Both Canned Spanish Tomato Sauce and Raw Broccoli have similar amounts of Magnesium, Manganese, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli contains 15.8 times more Omega 3, 1.9 times more Fiber and 2 times more Protein than Canned Spanish Tomato Sauce.
• Both Canned Spanish Tomato Sauce and Raw Broccoli have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Canned Spanish Tomato Sauce as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.