Comparing Nutrients in 100 grams Canned Crushed Tomatoes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Crushed Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.1% 32kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.6% 7.3g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	2.03% 1.47g	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	3.23% 2.34g	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	% 2.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	2.93% 1.64g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	10% 0.13mg	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	3.25% 13μg	14% 56μg	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	10.2% 9.2mg	44.6% 40mg	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	8.33% 1.25mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	3.78% 0.034mg	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	16.3% 1.3mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	7.96% 0.18mg	9.7% 0.22mg	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	4.57% 32mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Crushed Tomatoes vs Cooked Chopped Frozen Broccoli:

• Canned Crushed Tomatoes have 1.4 times more Vitamin B1 and 2.7 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.6 times more Vitamin A, 1.6 times more Vitamin B2, 4.3 times more Vitamin B9, 4.4 times more Vitamin C and 16.6 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 100 g.
• Both Canned Crushed Tomatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Crushed Tomatoes vs Cooked Chopped Frozen Broccoli:

• Canned Crushed Tomatoes have 5.4 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 2.1 times more Potassium and 16.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Phosphorus than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Manganese, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Crushed Tomatoes have 1.4 times more Carbohydrate and 3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.4 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 100 g.
• Both Canned Crushed Tomatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.