Comparing Nutrients in 100 calories Tomato Puree VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Tomato Puree: 263g
• Cooked Chopped Frozen Broccoli: 357g

Tomato Puree has 1.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Tomato Puree or Cooked Chopped Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	Tomato Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	7.24% 5.25g	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	8.64% 6.26g	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	% 6.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 5g	28% 10.7g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.6% 68.4μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	35.7% 0.46mg	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	7.24% 29μg	50% 200μg	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	31% 28mg	159% 143mg	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	34.6% 5.2mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.46% 8.95μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	13.5% 0.12mg	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	58.6% 4.7mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	14.4% 60.5mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	34.6% 0.8mg	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	15% 105mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	6.25% 231g	8.76% 324g	3700g per day for Men 19-50 years

Tomato Puree VS Cooked Chopped Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomato Puree or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 100 calories of Tomato Puree vs Cooked Chopped Frozen Broccoli:

• 100 calories of Tomato Puree have 2.4 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 2.7 times more Vitamin A, 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 6.9 times more Vitamin B9, 5.1 times more Vitamin C and 35.2 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin E per 100 calories.
• Both Canned Tomato Puree as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Tomato Puree vs Cooked Chopped Frozen Broccoli:

• 100 calories of Tomato Puree have 6.2 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 2.3 times more Potassium and 1.9 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 2.5 times more Calcium, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Selenium and 1.4 times more Water than Canned Tomato Puree.
• Both Tomato Puree and Cooked Chopped Frozen Broccoli contain similar levels of Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomato Puree have 1.2 times more Carbohydrate and 2.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 14.3 times more Omega 3, 2.1 times more Fiber and 2.5 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 100 calories.
• 100 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.