Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Frozen Chopped Broccoli	Stewed Tomatoes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	20% 26g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13% 0.17mg	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	33.2% 133μg	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	124% 112mg	40% 36mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	11% 111mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	21% 0.19mg	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	20% 1.6mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	16.7% 0.38mg	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	14% 99mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.32% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Stewed Tomatoes:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Vitamin A, 1.5 times more Vitamin B6, 6.1 times more Vitamin B9 and 3.1 times more Vitamin C than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 2 times more Vitamin B1 and 2.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Stewed Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Stewed Tomatoes:

• Frozen Chopped Broccoli, Unprepared has 2.2 times more Calcium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Selenium and 2.7 times more Zinc than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 2.5 times more Copper, 1.3 times more Iron and 19 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Stewed Ripe Red Tomatoes have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 2.8 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 3 times more Energy, 9.2 times more Fat, 11.8 times more Saturated Fat, 27.1 times more Omega 6 and 2.7 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Stewed Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.