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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tomato Puree with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	4.02% 2.9g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	20% 0.26mg	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	5.46% 22μg	27.8% 111μg	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	23.4% 21mg	88.4% 79.6mg	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	26% 3.9mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	7.5% 0.067mg	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	44% 3.53mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	19.2% 0.44mg	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	11.3% 79.4mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Tomato Puree with Salt have 3.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2 times more Vitamin A, 2.2 times more Vitamin B1, 5.1 times more Vitamin B9, 3.8 times more Vitamin C and 25.9 times more Vitamin K than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• Both Canned Tomato Puree with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomato Puree with Salt have 8.4 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium, 3.1 times more Potassium, 18.4 times more Sodium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Calcium and 1.3 times more Manganese than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Tomato Puree with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Puree with Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree with Salt have 1.7 times more Carbohydrate and 3.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 10.5 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Canned Tomato Puree with Salt.
• 7 ounces of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Canned Tomato Puree with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.