Comparing Nutrients in 7 ounces Canned Crushed Tomatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	10% 13g	130g per day for Men 19-50 years
Sugars	12% 8.73g	4.65% 3.37g	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	6.4% 4.64g	1.86% 1.35g	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	% 4.03g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.2g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	6.45% 25.8μg	31.3% 125μg	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	20.3% 18.3mg	197% 177mg	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	16.5% 2.5mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	11% 0.097mg	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	32.2% 2.58mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	18% 0.42mg	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	9.07% 63.5mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Crushed Tomatoes vs Broccoli:

• Canned Crushed Tomatoes have 1.9 times more Vitamin B3 and 1.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B5, 4.8 times more Vitamin B9, 9.7 times more Vitamin C and 19.2 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Canned Crushed Tomatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Crushed Tomatoes vs Broccoli:

• Canned Crushed Tomatoes have 3.7 times more Copper, 1.8 times more Iron and 5.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium, 2.1 times more Phosphorus, 4.2 times more Selenium and 1.5 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Crushed Tomatoes have 2.6 times more Sugars and 3.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 12.6 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Canned Crushed Tomatoes as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.