Comparing Nutrients in 14 ounces Tomato Sauce with OnionsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Tomato Sauce with Onions

13%

83%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Tomato Sauce with Onionsvs Frozen Chopped Broccoli

5.75%167kcal

Energy

3.56%103kcal

167 kcalvs103 kcal

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

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0.78%0.75g

Fat

1.2%1.15g

0.75 gvs1.15 g

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

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0.37%0.12g

Saturated Fat

0.55%0.17g

0.12 gvs0.17 g

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

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0.99%0.016g

Omega 3

26%0.42g

0.016 gvs0.42 g

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

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1.73%0.29g

Omega 6

0.72%0.12g

0.29 gvs0.12 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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30.3%39.5g

Carbohydrate

14.6%19g

39.5 gvs19 g

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

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Sugars

7.4%5.36g

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

NA gvs5.36 g

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

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Fructose

4.54%3.3g

≤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]

NA gvs3.3 g

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

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Glucose

%2.98g

NA gvs2.98 g

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

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Sucrose

NA gvsNA g

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

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19%7.14g

Fiber

31.3%12g

7.14 gvs12 g

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

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11%6.2g

Protein

20%11g

6.2 gvs11 g

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

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Vitamins

Tomato Sauce with Onionsvs Frozen Chopped Broccoli

19%171μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

171 μgvs206 μg

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

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24%0.29mg

Vitamin B1

17.5%0.21mg

Thiamine

0.29 mgvs0.21 mg

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

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40.6%0.53mg

Vitamin B2

29.3%0.38mg

Riboflavin

0.53 mgvs0.38 mg

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

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31%4.93mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

4.93 mgvs1.87 mg

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

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29.2%1.46mg

Vitamin B5

22%1.1mg

Pantothenic acid

1.46 mgvs1.1 mg

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

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81.5%1.06mg

Vitamin B6

39.7%0.52mg

Pyridoxine

1.06 mgvs0.52 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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22%87.3μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

87.3 μgvs266 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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56%50.4mg

Vitamin C

249%224mg

Ascorbic acid

50.4 mgvs224 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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Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

NA mgvs4.84 mg

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

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Vitamin K

268%322μg

Phytomenadione or phylloquinone

NA μgvs322 μg

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

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Minerals

Tomato Sauce with Onionsvs Frozen Chopped Broccoli

6.75%67.5mg

Calcium

22.2%222mg

67.5 mgvs222 mg

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

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80%0.72mg

Copper

16.8%0.15mg

0.72 mgvs0.15 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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46%3.7mg

Iron

40%3.2mg

3.7 mgvs3.2 mg

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

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18%75.4mg

Magnesium

17%71.4mg

75.4 mgvs71.4 mg

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

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52%1.2mg

Manganese

50.7%1.17mg

1.2 mgvs1.17 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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22%155mg

Phosphorus

28.3%198mg

155 mgvs198 mg

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

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48.2%1639mg

Potassium

24.7%841mg

1639 mgvs841 mg

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

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5.77%3.18μg

Selenium

20.2%11μg

3.18 μgvs11 μg

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

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146%2187mg

Sodium

6.35%95mg

2187 mgvs95 mg

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

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8.3%0.91mg

Zinc

17.3%1.9mg

0.91 mgvs1.9 mg

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

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9.23%342g

Water

9.8%363g

342 gvs363 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 Sauce with Onions vs Frozen Chopped Broccoli:

Canned Tomato Sauce with Onions have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3 times more Vitamin B9 and 4.4 times more Vitamin C than Canned Tomato Sauce with Onions.
Both Canned Tomato Sauce with Onions and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A per 14 oz.
Both Canned Tomato Sauce with Onions as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomato Sauce with Onions vs Frozen Chopped Broccoli:

Canned Tomato Sauce with Onions have 4.8 times more Copper, 1.9 times more Potassium and 23 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Calcium, 1.3 times more Phosphorus, 3.5 times more Selenium and 2.1 times more Zinc than Canned Tomato Sauce with Onions.
Both Canned Tomato Sauce with Onions and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned Tomato Sauce with Onions have 1.6 times more Energy and 2.1 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 26.3 times more Omega 3, 1.7 times more Fiber and 1.8 times more Protein than Canned Tomato Sauce with Onions.
Both Canned Tomato Sauce with Onions as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Tomato Sauce with OnionsVS Tomato Sauce with Onions, Green Peppers and CeleryFrozen Chopped BroccoliVS Tomato Sauce with Onions, Green Peppers and CeleryTomato Sauce with OnionsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Tomato Sauce with OnionsVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: