Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Tomato Sauce with Onions, Green Peppers and Celery

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Frozen Broccoli Spears	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.75% 0.64g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	20% 14.6g	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	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	15.7% 5.95g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	11% 6.07g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	29.6% 0.38mg	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	6.95% 27.8μg	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	151% 136mg	29% 26mg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	43.7% 0.39mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	21% 0.48mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Tomato Sauce with Onions, Green Peppers and Celery per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Tomato Sauce with Onions, Green Peppers and Celery to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Tomato Sauce with Onions, Green Peppers and Celery:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin A, 6.7 times more Vitamin B9, 5.2 times more Vitamin C and 27.4 times more Vitamin K than Tomato Sauce with Onions, Green Peppers and Celery.
• While 7 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 2.4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tomato Sauce with Onions, Green Peppers and Celery provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per seven ounces.
• Both Frozen Broccoli Spears as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Tomato Sauce with Onions, Green Peppers and Celery:

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Calcium, 1.6 times more Phosphorus, 3.2 times more Selenium and 1.2 times more Zinc than Tomato Sauce with Onions, Green Peppers and Celery.
• While 7 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 5.5 times more Copper, 1.3 times more Magnesium, 1.6 times more Potassium and 21.6 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Iron, Manganese and Water per seven ounces.
• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 7.8 times more Omega 3, 2.1 times more Fiber and 3.3 times more Protein than Tomato Sauce with Onions, Green Peppers and Celery.
• While 7 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 1.6 times more Carbohydrate and 5 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Canned Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Energy and Omega 6 in seven ounces.