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

Macros Ratio

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

Macro Nutrients

	Tomato Puree with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Tomato Puree with Salt have 3.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 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 Canned Tomato Puree with Salt.
• Both Canned Tomato Puree with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomato Puree with Salt have 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.
• While 7 oz of Frozen Broccoli Spears contain 2.3 times more Calcium, 1.5 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Selenium than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Frozen Broccoli Spears 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 Tomato Puree with Salt have 1.7 times more Carbohydrate and 3.3 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 31.3 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 Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.