Comparing Nutrients in 5 ounces Stewed Tomatoes VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Stewed Tomatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.86% 112kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.2% 18.5g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	14% 0.18mg	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	3.9% 15.6μg	10.6% 42.5μg	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	28.7% 25.8mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Tomatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.7% 37mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	6.77% 0.061mg	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	18.8% 1.5mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	20% 0.46mg	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	7.7% 54mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.1% 114g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Tomatoes VS Boiled Spears Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Tomatoes vs Boiled Spears Frozen Broccoli:

• 5 ounces of Stewed Tomatoes have 2 times more Vitamin B1 and 2.4 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Vitamin A, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.2 times more Vitamin C than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Stewed Ripe Red Tomatoes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Tomatoes vs Boiled Spears Frozen Broccoli:

• 5 ounces of Stewed Tomatoes have 2.2 times more Copper, 1.7 times more Iron, 1.4 times more Potassium and 19 times more Sodium than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 2 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Selenium and 1.7 times more Zinc than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Boiled Spears Frozen Broccoli contain similar levels of Water per five ounces.
• 5 ounces of Stewed Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Tomatoes have 2.8 times more Energy, 24.4 times more Fat, 64.5 times more Omega 6 and 2.4 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Fiber and 1.6 times more Protein than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6