Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	13.7% 18g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	11% 6.07g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	63.3% 0.57mg	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% 1.43mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Tomato Puree with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Tomato Puree with Salt:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Vitamin A, 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 8.5 times more Vitamin B9, 6.4 times more Vitamin C and 29.8 times more Vitamin K than Tomato Puree with Salt.
• While 7 oz of Canned Tomato Puree with Salt contain 3.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Tomato Puree with Salt:

• 7 ounces of Frozen Broccoli Spears have 2.3 times more Calcium, 1.5 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Selenium than Tomato Puree with Salt.
• While 7 oz of Canned Tomato Puree with Salt contain 8 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 1.8 times more Potassium and 11.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tomato Puree with Salt contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Tomato Puree with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 31.3 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Tomato Puree with Salt.
• While 7 oz of Canned Tomato Puree with Salt contain 1.7 times more Carbohydrate and 3.3 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Canned Tomato Puree with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.