Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Flower Clusters Broccoli

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Flower Clusters Broccoli	34%	9%	57%

Macro Nutrients

	Stewed Canned Tomatoes	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	5.5% 7.17g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.9% 2.1g	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	3.68% 2.66g	NA	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	7.54% 4.22g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	5.65% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	17.3% 0.23mg	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	1.77% 7.1μg	25% 101μg	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	12.4% 11mg	147% 132mg	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	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	7.1% 0.064mg	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	23.6% 1.9mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	14% 0.32mg	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	4.05% 28.3mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Flower Clusters Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Flower Clusters Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Flower Clusters Broccoli:

• 5 oz of Raw Flower Clusters Broccoli contain 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 4.7 times more Vitamin B5, 9.4 times more Vitamin B6, 14.2 times more Vitamin B9 and 11.8 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Flower Clusters Broccoli provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Flower Clusters Broccoli:

• 5 ounces of Stewed Canned Tomatoes have 2.5 times more Copper, 1.5 times more Iron and 8.2 times more Sodium than Flower Clusters Broccoli.
• While 5 oz of Raw Flower Clusters Broccoli contain 1.4 times more Calcium, 2.1 times more Magnesium, 3.9 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium, 5 times more Selenium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Flower Clusters Broccoli contain similar levels of Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.2 times more Carbohydrate and 2.4 times more Sugars than Flower Clusters Broccoli.
• While 5 oz of Raw Flower Clusters Broccoli contain 43 times more Omega 3, 2.3 times more Fiber and 3.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Flower Clusters Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.