Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Tomato Sauce	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	4.9% 3.56g	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	1.14% 0.83g	2.3% 1.67g	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	% 0.75g	% 1.82g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	7.9% 3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5% 2.8g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.54% 0.098mg	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	16.8% 67μg	2.25% 9μg	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	62.7% 56.4mg	7.78% 7mg	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	8.13% 1.22mg	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tomato Sauce	Recommended Dietary Allowance
Calcium	5.6% 56mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.87% 35μg	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	10% 0.81mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	4.9% 0.11mg	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	7.14% 50mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	8.74% 297mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Tomato Sauce per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Tomato Sauce:

• 100 grams of Frozen Chopped Broccoli have 2.4 times more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B6, 7.4 times more Vitamin B9, 8.1 times more Vitamin C and 29 times more Vitamin K than Tomato Sauce.
• While 100 g of Canned Tomato Sauce no Salt contain 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tomato Sauce provide similar amounts of Vitamin B5 and Vitamin E per 100 grams.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Tomato Sauce:

• 100 grams of Frozen Chopped Broccoli have 4 times more Calcium, 2.6 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Selenium and 2.2 times more Zinc than Tomato Sauce.
• While 100 g of Canned Tomato Sauce no Salt contain 3 times more Copper and 1.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tomato Sauce contain similar levels of Iron, Magnesium and Water per 100 grams.
• 100 grams of Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 17.5 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Tomato Sauce.
• While 100 g of Canned Tomato Sauce no Salt contain 2.6 times more Sugars and 2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tomato Sauce offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Tomato Sauce provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Sauce no Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.