Comparing Nutrients in 5 ounces Canned Crushed Tomatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	7.95% 10.3g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	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	4.58% 3.3g	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	% 2.88g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.14g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	4.6% 18.4μg	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	14.5% 13mg	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	12% 1.77mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	23% 1.84mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	6.48% 45.4mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	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	17.6% 264mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Crushed Tomatoes vs Broccoli:

• Canned Crushed Tomatoes have 1.9 times more Vitamin B3 and 1.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B5, 4.8 times more Vitamin B9, 9.7 times more Vitamin C and 19.2 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Canned Crushed Tomatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Crushed Tomatoes vs Broccoli:

• Canned Crushed Tomatoes have 3.7 times more Copper, 1.8 times more Iron and 5.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium, 2.1 times more Phosphorus, 4.2 times more Selenium and 1.5 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Crushed Tomatoes have 2.6 times more Sugars and 3.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 12.6 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Canned Crushed Tomatoes as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.