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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Broccoli Raab	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	29% 260μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.73% 175g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Tomato Sauce with Onions, Green Peppers and Celery:

• 7 ounces of Broccoli Raab have 3.2 times more Vitamin A, 2.4 times more Vitamin B1, 1.5 times more Vitamin B5, 5.9 times more Vitamin B9, 1.5 times more Vitamin C, 1.4 times more Vitamin E and 60.5 times more Vitamin K than Tomato Sauce with Onions, Green Peppers and Celery.
• Both Broccoli Raab and Tomato Sauce with Onions, Green Peppers and Celery provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• Both Raw Broccoli Raab 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 Broccoli Raab vs Tomato Sauce with Onions, Green Peppers and Celery:

• 7 ounces of Broccoli Raab have 8.3 times more Calcium, 2.8 times more Iron, 1.6 times more Manganese, 1.9 times more Phosphorus and 2.8 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 4.7 times more Copper, 2 times more Potassium and 11.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Canned Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 11.8 times more Omega 3, 1.9 times more Fiber and 3.4 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 3.1 times more Carbohydrate and 19.4 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Canned Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Energy and Omega 6 in seven ounces.