Comparing Nutrients in 100 grams Tomato Sauce with Salt VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Tomato Sauce with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	4.9% 3.56g	0.86% 0.62g	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	2.3% 1.67g	0.33% 0.24g	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	% 1.82g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 0.15g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.44% 22μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	17% 0.22mg	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	2.25% 9μg	17.8% 71μg	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	7.78% 7mg	41% 37mg	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	9.6% 1.44mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.4% 14mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.87% 35μg	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	12% 0.96mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	16.5% 0.38mg	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	3.86% 27mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	8.74% 297mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.9% 0.54mg	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: Tomato Sauce with Salt VS Cooked Broccoli Raab per 100 g

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

Lets compare vitamin content per 100 grams of Tomato Sauce with Salt vs Cooked Broccoli Raab:

• 100 g of Cooked Broccoli Raab contain 10.3 times more Vitamin A, 7 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 7.9 times more Vitamin B9, 5.3 times more Vitamin C, 1.8 times more Vitamin E and 91.4 times more Vitamin K than Canned Tomato Sauce with Salt.
• Both Canned Tomato Sauce with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Sauce with Salt vs Cooked Broccoli Raab:

• 100 grams of Tomato Sauce with Salt have 1.5 times more Copper and 8.5 times more Sodium than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 8.4 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 3 times more Phosphorus, 2.2 times more Selenium and 2.5 times more Zinc than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cooked Broccoli Raab contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Sauce with Salt have 1.7 times more Carbohydrate, 5.7 times more Sugars and 7 times more Fructose than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 40.2 times more Omega 3, 1.9 times more Fiber and 3.2 times more Protein than Canned Tomato Sauce with Salt.
• 100 grams of Tomato Sauce with Salt provide inadequate amounts of Omega 3
• Both Canned Tomato Sauce with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 100 grams.