Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked Ripe Red Tomatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Ripe Red Tomatoes with Salt	18%	5%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.49% 0.083g	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	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	16.5% 0.15mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Ripe Red Tomatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cooked Ripe Red Tomatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cooked Ripe Red Tomatoes with Salt:

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Vitamin A, 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 5.2 times more Vitamin B9, 2.5 times more Vitamin C, 2.2 times more Vitamin E and 29 times more Vitamin K than Cooked Ripe Red Tomatoes with Salt.
• Both Frozen Chopped Broccoli and Cooked Ripe Red Tomatoes with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes with Salt have insufficient amounts of Vitamin B2
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Ripe Red Tomatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cooked Ripe Red Tomatoes with Salt:

• 7 ounces of Frozen Chopped Broccoli have 5.1 times more Calcium, 2 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus and 3.4 times more Zinc than Cooked Ripe Red Tomatoes with Salt.
• While 7 oz of Cooked Ripe Red Tomatoes with Salt contain 2 times more Copper and 10.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Ripe Red Tomatoes with Salt contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes with Salt lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 52.5 times more Omega 3, 4.3 times more Fiber and 3 times more Protein than Cooked Ripe Red Tomatoes with Salt.
• While 7 oz of Cooked Ripe Red Tomatoes with Salt contain 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Ripe Red Tomatoes with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.