Comparing Nutrients in 500 calories TomatoesVS Frozen Broccoli Spears

Weight per 500 calories

Tomatoes

2778g

Frozen Broccoli Spears

1724g

Frozen Broccoli Spears have 1.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Frozen Broccoli Spears?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Frozen Broccoli Spears

33%

59%

500 kcal ▼

Macro Nutrients

Tomatoesvs Frozen Broccoli Spears

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.73%5.56g

Fat

6.04%5.86g

5.56 gvs5.86 g

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

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2.43%0.78g

Saturated Fat

2.8%0.9g

0.78 gvs0.9 g

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

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5.2%0.083g

Omega 3

135%2.16g

0.083 gvs2.16 g

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

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13%2.22g

Omega 6

3.75%0.64g

2.22 gvs0.64 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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83%108g

Carbohydrate

71%92g

108 gvs92 g

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

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101%73g

Sugars

35%25.3g

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

73 gvs25.3 g

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

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52.5%38g

Fructose

≤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]

38 gvsNA g

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

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%34.7g

Glucose

34.7 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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87.7%33.3g

Fiber

136%51.7g

33.3 gvs51.7 g

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

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43.7%24.4g

Protein

94%52.8g

24.4 gvs52.8 g

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

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Vitamins

Tomatoesvs Frozen Broccoli Spears

130%1167μg

Vitamin A

109%983μg

RAE, retinol activity equivalents

1167 μgvs983 μg

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

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85.6%1.03mg

Vitamin B1

103%1.24mg

Thiamine

1.03 mgvs1.24 mg

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

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40.6%0.53mg

Vitamin B2

151%1.97mg

Riboflavin

0.53 mgvs1.97 mg

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

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103%16.5mg

Vitamin B3

49.8%7.97mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs7.97 mg

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

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49.4%2.47mg

Vitamin B5

83.4%4.17mg

Pantothenic acid

2.47 mgvs4.17 mg

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

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171%2.22mg

Vitamin B6

232%3mg

Pyridoxine

2.22 mgvs3 mg

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

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

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

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104%417μg

Vitamin B9

405%1621μg

Folates and Folic Acid

417 μgvs1621 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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423%381mg

Vitamin C

1308%1178mg

Ascorbic acid

381 mgvs1178 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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100%15mg

Vitamin E

155%23.3mg

Tocopherols and Tocotrienols

15 mgvs23.3 mg

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

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183%219μg

Vitamin K

1457%1748μg

Phytomenadione or phylloquinone

219 μgvs1748 μg

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

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Minerals

Tomatoesvs Frozen Broccoli Spears

27.8%278mg

Calcium

70.7%707mg

278 mgvs707 mg

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

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182%1.64mg

Copper

69%0.62mg

1.64 mgvs0.62 mg

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

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1.6%64μg

Fluoride

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

64 μgvsNA μg

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

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94%7.5mg

Iron

155%12.4mg

7.5 mgvs12.4 mg

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

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72.8%306mg

Magnesium

65.7%276mg

306 mgvs276 mg

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

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138%3.17mg

Manganese

192%4.4mg

3.17 mgvs4.4 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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95%667mg

Phosphorus

145%1017mg

667 mgvs1017 mg

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

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194%6583mg

Potassium

127%4310mg

6583 mgvs4310 mg

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

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0%0μg

Selenium

59.6%32.8μg

0 μgvs32.8 μg

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

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9.26%139mg

Sodium

19.5%293mg

139 mgvs293 mg

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

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43%4.72mg

Zinc

53.3%5.86mg

4.72 mgvs5.86 mg

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

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71%2626g

Water

42%1561g

2626 gvs1561 g

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

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Lets compare vitamin content per 500 calories of Tomatoes vs Frozen Broccoli Spears:

Raw Ripe Red Tomatoes have 2.1 times more Vitamin B3 than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 3.7 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9, 3.1 times more Vitamin C, 1.6 times more Vitamin E and 8 times more Vitamin K than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Frozen Broccoli Spears have similar amounts of Vitamin A and Vitamin B1 per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Frozen Broccoli Spears:

Raw Ripe Red Tomatoes have 2.6 times more Copper, 1.5 times more Potassium and 1.7 times more Water than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 2.5 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, more Selenium and 2.1 times more Sodium than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Frozen Broccoli Spears have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 3.5 times more Omega 6 and 2.9 times more Sugars than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 25.9 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Frozen Broccoli Spears have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesFrozen Broccoli SpearsVS Cooked Ripe Red TomatoesTomatoesVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Boiled Spears Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Frozen Broccoli Spears

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomatoes or Frozen Broccoli Spears?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: