Comparing Nutrients in 7 ounces Boiled Broccoli VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Broccoli	Tomato Puree	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	13.7% 18g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	13.2% 9.6g	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	2.03% 1.47g	6.5% 4.72g	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	% 0.97g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tomato Puree	Recommended Dietary Allowance
Vitamin A	17% 153μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	19.2% 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	53.6% 214μg	5.46% 22μg	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	143% 129mg	23.4% 21mg	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	19% 2.88mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tomato Puree	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	14.6% 0.34mg	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	19% 133mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Tomato Puree:

• 7 ounces of Boiled Broccoli have 3 times more Vitamin A, 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 9.8 times more Vitamin B9, 6.1 times more Vitamin C and 41.5 times more Vitamin K than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.7 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Tomato Puree:

• 7 ounces of Boiled Broccoli have 2.2 times more Calcium, 1.7 times more Phosphorus, 2.3 times more Selenium, 1.5 times more Sodium and 1.3 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 4.7 times more Copper, 2.7 times more Iron and 1.5 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Tomato Puree contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 29.8 times more Omega 3, 1.7 times more Fiber and 1.4 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.3 times more Carbohydrate, 3.5 times more Sugars and 3.2 times more Fructose than Boiled and Drained Broccoli.
• 7 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in seven ounces.