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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Ripe Red Tomatoes with Salt	18%	5%	77%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	% 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	11% 6.07g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.06% 187g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Cooked Ripe Red Tomatoes with Salt:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Vitamin A, 2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 7.2 times more Vitamin B9, 3 times more Vitamin C, 2.4 times more Vitamin E and 36.2 times more Vitamin K than Cooked Ripe Red Tomatoes with Salt.
• Both Frozen Broccoli Spears 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 Broccoli Spears 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 Broccoli Spears vs Cooked Ripe Red Tomatoes with Salt:

• 7 ounces of Frozen Broccoli Spears have 3.7 times more Calcium, 1.8 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus and 2.4 times more Zinc than Cooked Ripe Red Tomatoes with Salt.
• While 7 oz of Cooked Ripe Red Tomatoes with Salt contain 2.1 times more Copper and 14.5 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Broccoli Spears have 62.5 times more Omega 3, 1.3 times more Carbohydrate, 4.3 times more Fiber and 3.2 times more Protein than Cooked Ripe Red Tomatoes with Salt.
• While 7 oz of Cooked Ripe Red Tomatoes with Salt contain 1.7 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.