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Comparing Nutrients in 300 calories Boiled BroccoliVS Tomato Sauce with Onions, Green Peppers and Celery

Weight per 300 calories

Boiled Broccoli
857g
Tomato Sauce with Onions, Green Peppers and Celery
732g

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

Which food has more nutrients per 300 calories - Boiled Broccoli or Tomato Sauce with Onions, Green Peppers and Celery?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Tomato Sauce with Onions, Green Peppers and Celery
8%
15%
77%
300 kcal ▼

Macro Nutrients

Boiled Broccolivs Tomato Sauce with Onions, Green Peppers and Celery
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.62%3.5g
Fat
5.6%5.4g
3.5 gvs5.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.68g
Saturated Fat
3.04%0.97g
0.68 gvs0.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63.8%1g
Omega 3
7.3%0.12g
1 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.57%0.44g
Omega 6
14%2.35g
0.44 gvs2.35 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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47.3%61.5g
Carbohydrate
49.4%64g
61.5 gvs64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.4%12g
Sugars
74.3%54g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs54 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.75%6.34g
Fructose
NA
≤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]
6.34 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.2g
Glucose
NA
4.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.69g
Sucrose
NA
0.69 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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74.4%28.3g
Fiber
27%10.2g
28.3 gvs10.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.4%20.4g
Protein
12.3%6.88g
20.4 gvs6.88 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Tomato Sauce with Onions, Green Peppers and Celery
73.3%660μg
Vitamin A
33.3%300μg
RAE, retinol activity equivalents
660 μgvs300 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg
Vitamin B1
41%0.49mg
Thiamine
0.54 mgvs0.49 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81%1.05mg
Vitamin B2
67.5%0.88mg
Riboflavin
1.05 mgvs0.88 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.6%4.74mg
Vitamin B3
50%8mg
Niacin, nicotinic acid, niacinamide
4.74 mgvs8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg
Vitamin B5
32.3%1.6mg
Pantothenic acid
5.3 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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132%1.7mg
Vitamin B6
109%1.4mg
Pyridoxine
1.7 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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231%926μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
926 μgvs102 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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618%556mg
Vitamin C
107%97mg
Ascorbic acid
556 mgvs97 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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83%12.4mg
Vitamin E
57.6%8.63mg
Tocopherols and Tocotrienols
12.4 mgvs8.63 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1008%1209μg
Vitamin K
22.6%27μg
Phytomenadione or phylloquinone
1209 μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Tomato Sauce with Onions, Green Peppers and Celery
34.3%343mg
Calcium
9.5%95mg
343 mgvs95 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
161%1.45mg
0.52 mgvs1.45 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.86%34.3μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
34.3 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.8%5.74mg
Iron
69.5%5.56mg
5.74 mgvs5.56 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg
Magnesium
36.6%154mg
180 mgvs154 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg
Manganese
77.6%1.8mg
1.66 mgvs1.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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82%574mg
Phosphorus
39.7%278mg
574 mgvs278 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
74%2511mg
Potassium
85.7%2912mg
2511 mgvs2912 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25%13.7μg
Selenium
8%4.4μg
13.7 μgvs4.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.4%351mg
Sodium
180%2693mg
351 mgvs2693 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg
Zinc
18.6%2.05mg
3.86 mgvs2.05 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.7%765g
Water
17.5%646g
765 gvs646 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Tomato Sauce with Onions, Green Peppers and Celery:
Comparing minerals per 300 calories for Boiled Broccoli vs Tomato Sauce with Onions, Green Peppers and Celery:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliTomato Sauce with Onions, Green Peppers and CeleryVS Frozen Chopped BroccoliBoiled BroccoliVS Canned Tomato Sauce with TidbitsTomato Sauce with Onions, Green Peppers and CeleryVS Canned Tomato Sauce with Tidbits
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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