Comparing Nutrients in 14 ounces Tomato PasteVS Broccoli

Macros Ratio

Protein Fat Carbs

Tomato Paste

18%

78%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Tomato Pastevs Broccoli

11.2%325kcal

Energy

4.65%135kcal

325 kcalvs135 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.92%1.87g

Fat

1.5%1.47g

1.87 gvs1.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.24%0.4g

Saturated Fat

1.4%0.45g

0.4 gvs0.45 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.74%0.028g

Omega 3

15.6%0.25g

0.028 gvs0.25 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.55%0.6g

Omega 6

1.14%0.19g

0.6 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g

Carbohydrate

20.3%26.4g

75 gvs26.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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66.7%48.3g

Sugars

9.3%6.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

48.3 gvs6.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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32%23.2g

Fructose

3.72%2.7g

≤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]

23.2 gvs2.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%23g

Glucose

%1.94g

23 gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.2g

Sucrose

%0.4g

1.2 gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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43%16.3g

Fiber

27%10.3g

16.3 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30.6%17g

Protein

20%11g

17 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomato Pastevs Broccoli

33.5%302μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

302 μgvs123 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg

Vitamin B1

23.5%0.28mg

Thiamine

0.24 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46.7%0.61mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.61 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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76.3%12.2mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

12.2 mgvs2.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.3%0.56mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

0.56 mgvs2.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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66%0.86mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.86 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12%47.6μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

47.6 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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97%87mg

Vitamin C

393%354mg

Ascorbic acid

87 mgvs354 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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114%17mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

17 mgvs3.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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37.7%45.2μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

45.2 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tomato Pastevs Broccoli

14.3%143mg

Calcium

18.7%187mg

143 mgvs187 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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161%1.45mg

Copper

21.6%0.19mg

1.45 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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148%12mg

Iron

36.2%2.9mg

12 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.7%167mg

Magnesium

20%83.3mg

167 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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52%1.2mg

Manganese

36.2%0.83mg

1.2 mgvs0.83 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47%329mg

Phosphorus

37.4%262mg

329 mgvs262 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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118%4024mg

Potassium

37%1254mg

4024 mgvs1254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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38.2%21μg

Selenium

18%9.92μg

21 μgvs9.92 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15.6%234mg

Sodium

8.73%131mg

234 mgvs131 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22.7%2.5mg

Zinc

14.8%1.63mg

2.5 mgvs1.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.9%292g

Water

9.58%354g

292 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Tomato Paste vs Broccoli:

Canned Tomato Paste has 2.5 times more Vitamin A, 1.3 times more Vitamin B2, 4.8 times more Vitamin B3, 1.2 times more Vitamin B6 and 5.5 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 4 times more Vitamin B5, 5.3 times more Vitamin B9, 4.1 times more Vitamin C and 8.9 times more Vitamin K than Canned Tomato Paste.
Both Canned Tomato Paste and Raw Broccoli have similar amounts of Vitamin B1 per 14 oz.
Both Canned Tomato Paste as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomato Paste vs Broccoli:

Canned Tomato Paste has 7.4 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Potassium, 2.1 times more Selenium, 1.8 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Calcium than Canned Tomato Paste.
Both Canned Tomato Paste and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned Tomato Paste has 2.4 times more Energy, 2.8 times more Carbohydrate, 7.2 times more Sugars, 8.6 times more Fructose, 1.6 times more Fiber and 1.5 times more Protein than Raw Broccoli.
While Raw Broccoli contains 9 times more Omega 3 than Canned Tomato Paste.
Both Canned Tomato Paste as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Tomato PasteVS Tomato PureeBroccoliVS Tomato PureeTomato PasteVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Tomato PasteVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: