Comparing Nutrients in 100 calories Canned Crushed Tomatoes VS Boiled Broccoli

Weight per 100 calories

• Canned Crushed Tomatoes: 313g
• Boiled Broccoli: 286g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Crushed Tomatoes or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Crushed Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	19% 13.8g	5.48% 3.97g	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	10% 7.3g	2.9% 2.1g	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	% 6.34g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0.063g	% 0.23g	g per day for Men 19-50 years
Fiber	15.6% 5.94g	25% 9.43g	38g per day for Men 19-50 years
Protein	9.15% 5.13g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.8% 34.4μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	44% 0.57mg	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	10% 40.6μg	77% 309μg	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	32% 28.8mg	206% 185mg	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	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.6μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10.6% 106mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	50.8% 4.06mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	24% 0.55mg	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	14.3% 100mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	38.8% 581mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	7.67% 0.84mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	7.55% 280g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Crushed Tomatoes vs Boiled Broccoli:

• Canned Crushed Tomatoes have 1.3 times more Vitamin B1 and 2.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.4 times more Vitamin A, 2.2 times more Vitamin B2, 2 times more Vitamin B5, 7.6 times more Vitamin B9, 6.4 times more Vitamin C and 24.3 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B6 and Vitamin E per 100 kcal.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Crushed Tomatoes vs Boiled Broccoli:

• Canned Crushed Tomatoes have 3.3 times more Copper, 2.1 times more Iron and 5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Phosphorus, 2.4 times more Selenium and 1.5 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Broccoli have similar amounts of Calcium, Magnesium, Manganese, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Crushed Tomatoes have 2.3 times more Omega 6, 3.5 times more Sugars and 3.5 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Fat, 21.8 times more Omega 3, 1.6 times more Fiber and 1.3 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.