Comparing Nutrients in 7 ounces BroccoliVS Tomato Puree

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Tomato Puree

15%

81%

7 oz ▼

Macro Nutrients

Broccolivs Tomato Puree

2.33%67.5kcal

Energy

2.6%75.4kcal

67.5 kcalvs75.4 kcal

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

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0.76%0.73g

Fat

0.43%0.42g

0.73 gvs0.42 g

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

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0.71%0.23g

Saturated Fat

0.18%0.058g

0.23 gvs0.058 g

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

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7.8%0.13g

Omega 3

0.5%0.008g

0.13 gvs0.008 g

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

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0.57%0.097g

Omega 6

0.96%0.16g

0.097 gvs0.16 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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10%13g

Carbohydrate

13.7%18g

13 gvs18 g

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

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4.65%3.37g

Sugars

13.2%9.6g

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

3.37 gvs9.6 g

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

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1.86%1.35g

Fructose

6.5%4.72g

≤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]

1.35 gvs4.72 g

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

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%0.97g

Glucose

%4.86g

0.97 gvs4.86 g

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

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%0.2g

Sucrose

%0g

0.2 gvs0 g

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

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13.6%5.16g

Fiber

9.92%3.77g

5.16 gvs3.77 g

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

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10%5.6g

Protein

5.85%3.27g

5.6 gvs3.27 g

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

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Vitamins

Broccolivs Tomato Puree

6.84%61.5μg

Vitamin A

5.73%51.6μg

RAE, retinol activity equivalents

61.5 μgvs51.6 μg

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

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11.7%0.14mg

Vitamin B1

4.13%0.05mg

Thiamine

0.14 mgvs0.05 mg

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

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18%0.23mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.23 mgvs0.16 mg

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

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7.93%1.27mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs2.9 mg

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

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22.7%1.14mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

1.14 mgvs0.87 mg

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

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26.7%0.35mg

Vitamin B6

19.2%0.25mg

Pyridoxine

0.35 mgvs0.25 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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31.3%125μg

Vitamin B9

5.46%22μg

Folates and Folic Acid

125 μgvs22 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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197%177mg

Vitamin C

23.4%21mg

Ascorbic acid

177 mgvs21 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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10.3%1.55mg

Vitamin E

26%3.9mg

Tocopherols and Tocotrienols

1.55 mgvs3.9 mg

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

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168%202μg

Vitamin K

5.62%6.75μg

Phytomenadione or phylloquinone

202 μgvs6.75 μg

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

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Minerals

Broccolivs Tomato Puree

9.33%93mg

Calcium

3.57%35.7mg

93 mgvs35.7 mg

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

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11%0.097mg

Copper

63.3%0.57mg

0.097 mgvs0.57 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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18%1.45mg

Iron

44%3.53mg

1.45 mgvs3.53 mg

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

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9.92%41.7mg

Magnesium

11%45.6mg

41.7 mgvs45.6 mg

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

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18%0.42mg

Manganese

14.6%0.34mg

0.42 mgvs0.34 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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18.7%131mg

Phosphorus

11.3%79.4mg

131 mgvs79.4 mg

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

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18.4%627mg

Potassium

25.6%871mg

627 mgvs871 mg

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

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9.02%4.96μg

Selenium

2.53%1.4μg

4.96 μgvs1.4 μg

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

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4.37%65.5mg

Sodium

3.7%55.6mg

65.5 mgvs55.6 mg

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

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7.4%0.81mg

Zinc

6.5%0.71mg

0.81 mgvs0.71 mg

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

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4.8%177g

Water

4.7%174g

177 gvs174 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs Tomato Puree:

Raw Broccoli has 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 5.7 times more Vitamin B9, 8.4 times more Vitamin C and 29.9 times more Vitamin K than Canned Tomato Puree.
While Canned Tomato Puree contains 2.3 times more Vitamin B3 and 2.5 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli and Canned Tomato Puree have similar amounts of Vitamin A per 7 oz.
Both Raw Broccoli as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Tomato Puree:

Raw Broccoli has 2.6 times more Calcium, 1.2 times more Manganese, 1.7 times more Phosphorus and 3.6 times more Selenium than Canned Tomato Puree.
While Canned Tomato Puree contains 5.9 times more Copper, 2.4 times more Iron and 1.4 times more Potassium than Raw Broccoli.
Both Raw Broccoli and Canned Tomato Puree have similar amounts of Magnesium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 15.8 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Tomato Puree.
While Canned Tomato Puree contains 1.4 times more Carbohydrate, 2.8 times more Sugars and 3.5 times more Fructose than Raw Broccoli.
Both Raw Broccoli and Canned Tomato Puree have similar amounts of Energy per 7 oz.
Both Raw Broccoli as well as Canned Tomato Puree have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliTomato PureeVS Boiled BroccoliBroccoliVS Tomato PowderTomato PureeVS Tomato Powder

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Tomato Puree

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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