Comparing Nutrients in 500 calories Tomato SauceVS Boiled Broccoli

Weight per 500 calories

Tomato Sauce

2083g

Boiled Broccoli

1429g

Boiled and Drained Broccoli has 1.5 times more energy per unit of mass than Canned Tomato Sauce no Salt, which is low in comparison to other foods. Tomato Sauce having very low energy density.

Which food has more nutrients per 500 calories - Tomato Sauce or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Tomato Sauce

17%

74%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Tomato Saucevs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

6.44%6.25g

Fat

6.04%5.86g

6.25 gvs5.86 g

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

Find Vegetables rich in Fat

2.67%0.85g

Saturated Fat

3.53%1.13g

0.85 gvs1.13 g

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

Find Vegetables rich in Saturated Fat

7.8%0.13g

Omega 3

106%1.7g

0.13 gvs1.7 g

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

Find Vegetables rich in Omega 3

14%2.4g

Omega 6

4.3%0.73g

2.4 gvs0.73 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

85%111g

Carbohydrate

79%103g

111 gvs103 g

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

Find Vegetables rich in Carbohydrate

102%74g

Sugars

27.4%20g

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

74 gvs20 g

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

Find Vegetables rich in Sugars

48%34.8g

Fructose

14.6%10.6g

≤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]

34.8 gvs10.6 g

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

Find Vegetables rich in Fructose

%38g

Glucose

%7g

38 gvs7 g

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

Find Vegetables rich in Glucose

%1.46g

Sucrose

%1.14g

1.46 gvs1.14 g

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

Find Vegetables rich in Sucrose

82.2%31.3g

Fiber

124%47g

31.3 gvs47 g

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

Find Vegetables rich in Fiber

44.6%25g

Protein

60.7%34g

25 gvs34 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 Saucevs Boiled Broccoli

51%458μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

458 μgvs1100 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

41.7%0.5mg

Vitamin B1

75%0.9mg

Thiamine

0.5 mgvs0.9 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

104%1.35mg

Vitamin B2

135%1.76mg

Riboflavin

1.35 mgvs1.76 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

129%20.6mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

20.6 mgvs7.9 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

129%6.44mg

Vitamin B5

176%8.8mg

Pantothenic acid

6.44 mgvs8.8 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

157%2.04mg

Vitamin B6

220%2.86mg

Pyridoxine

2.04 mgvs2.86 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

47%188μg

Vitamin B9

386%1543μg

Folates and Folic Acid

188 μgvs1543 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

162%146mg

Vitamin C

1030%927mg

Ascorbic acid

146 mgvs927 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

200%30mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

30 mgvs20.7 mg

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

Find Vegetables rich in Vitamin E

48.6%58.3μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

58.3 μgvs2016 μg

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

Find Vegetables rich in Vitamin K

Minerals

Tomato Saucevs Boiled Broccoli

29%292mg

Calcium

57%571mg

292 mgvs571 mg

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

Find Vegetables rich in Calcium

266%2.4mg

Copper

97%0.87mg

2.4 mgvs0.87 mg

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

Find Vegetables rich in Copper

18%727μg

Fluoride

1.43%57μg

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

727 μgvs57 μg

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

Find Vegetables rich in Fluoride

250%20mg

Iron

120%9.57mg

20 mgvs9.57 mg

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

Find Vegetables rich in Iron

74.4%313mg

Magnesium

71.4%300mg

313 mgvs300 mg

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

Find Vegetables rich in Magnesium

102%2.35mg

Manganese

120%2.77mg

2.35 mgvs2.77 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

80.4%563mg

Phosphorus

137%957mg

563 mgvs957 mg

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

Find Vegetables rich in Phosphorus

182%6188mg

Potassium

123%4186mg

6188 mgvs4186 mg

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

Find Vegetables rich in Potassium

22.7%12.5μg

Selenium

41.6%23μg

12.5 μgvs23 μg

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

Find Vegetables rich in Selenium

15.3%229mg

Sodium

39%586mg

229 mgvs586 mg

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

Find Vegetables rich in Sodium

41.7%4.6mg

Zinc

58.4%6.43mg

4.6 mgvs6.43 mg

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

Find Vegetables rich in Zinc

51.4%1902g

Water

34.5%1275g

1902 gvs1275 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Tomato Sauce vs Boiled Broccoli:

Canned Tomato Sauce no Salt has 2.6 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.4 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 8.2 times more Vitamin B9, 6.4 times more Vitamin C and 34.6 times more Vitamin K than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomato Sauce vs Boiled Broccoli:

Canned Tomato Sauce no Salt has 2.7 times more Copper, 12.7 times more Fluoride, 2.1 times more Iron, 1.5 times more Potassium and 1.5 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Calcium, 1.7 times more Phosphorus, 1.8 times more Selenium, 2.6 times more Sodium and 1.4 times more Zinc than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt and Boiled and Drained Broccoli have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Tomato Sauce no Salt has 3.3 times more Omega 6, 3.7 times more Sugars and 3.3 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 13.6 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Canned Tomato Sauce no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tomato SauceVS Soy CheeseBoiled BroccoliVS Soy CheeseTomato SauceVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Tomato SauceVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomato Sauce or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: