Comparing Nutrients in 7 ounces Tomato PasteVS Broccoli

Macros Ratio

Protein Fat Carbs

Tomato Paste

18%

78%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Tomato Pastevs Broccoli

5.6%163kcal

Energy

2.33%67.5kcal

163 kcalvs67.5 kcal

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

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0.96%0.93g

Fat

0.76%0.73g

0.93 gvs0.73 g

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

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0.62%0.2g

Saturated Fat

0.71%0.23g

0.2 gvs0.23 g

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

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0.87%0.014g

Omega 3

7.8%0.13g

0.014 gvs0.13 g

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

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1.77%0.3g

Omega 6

0.57%0.097g

0.3 gvs0.097 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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29%37.5g

Carbohydrate

10%13g

37.5 gvs13 g

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

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33.3%24g

Sugars

4.65%3.37g

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

24 gvs3.37 g

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

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16%11.6g

Fructose

1.86%1.35g

≤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]

11.6 gvs1.35 g

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

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%11.4g

Glucose

%0.97g

11.4 gvs0.97 g

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

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%0.6g

Sucrose

%0.2g

0.6 gvs0.2 g

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

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21.4%8.14g

Fiber

13.6%5.16g

8.14 gvs5.16 g

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

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15.3%8.57g

Protein

10%5.6g

8.57 gvs5.6 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 Pastevs Broccoli

16.8%151μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

151 μgvs61.5 μg

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

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9.92%0.12mg

Vitamin B1

11.7%0.14mg

Thiamine

0.12 mgvs0.14 mg

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

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23.4%0.3mg

Vitamin B2

18%0.23mg

Riboflavin

0.3 mgvs0.23 mg

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

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38%6.1mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

6.1 mgvs1.27 mg

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

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5.64%0.28mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.28 mgvs1.14 mg

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

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33%0.43mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.43 mgvs0.35 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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5.95%24μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

24 μgvs125 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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48.3%43.5mg

Vitamin C

197%177mg

Ascorbic acid

43.5 mgvs177 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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57%8.53mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

8.53 mgvs1.55 mg

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

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19%22.6μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

22.6 μgvs202 μg

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

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Minerals

Tomato Pastevs Broccoli

7.14%71.4mg

Calcium

9.33%93mg

71.4 mgvs93 mg

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

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80.5%0.72mg

Copper

11%0.097mg

0.72 mgvs0.097 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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74%5.9mg

Iron

18%1.45mg

5.9 mgvs1.45 mg

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

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20%83.3mg

Magnesium

9.92%41.7mg

83.3 mgvs41.7 mg

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

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26%0.6mg

Manganese

18%0.42mg

0.6 mgvs0.42 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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23.5%165mg

Phosphorus

18.7%131mg

165 mgvs131 mg

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

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59%2012mg

Potassium

18.4%627mg

2012 mgvs627 mg

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

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19%10.5μg

Selenium

9.02%4.96μg

10.5 μgvs4.96 μg

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

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7.8%117mg

Sodium

4.37%65.5mg

117 mgvs65.5 mg

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

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11.4%1.25mg

Zinc

7.4%0.81mg

1.25 mgvs0.81 mg

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

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3.94%146g

Water

4.8%177g

146 gvs177 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 Tomato Paste vs Broccoli:

Canned Tomato Paste has 2.5 times more Vitamin A, 1.3 times more Vitamin B2, 4.8 times more Vitamin B3, 1.2 times more Vitamin B6 and 5.5 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 4 times more Vitamin B5, 5.3 times more Vitamin B9, 4.1 times more Vitamin C and 8.9 times more Vitamin K than Canned Tomato Paste.
Both Canned Tomato Paste and Raw Broccoli have similar amounts of Vitamin B1 per 7 oz.
Both Canned Tomato Paste as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomato Paste vs Broccoli:

Canned Tomato Paste has 7.4 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Potassium, 2.1 times more Selenium, 1.8 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Calcium than Canned Tomato Paste.
Both Canned Tomato Paste and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned Tomato Paste has 2.4 times more Energy, 2.8 times more Carbohydrate, 7.2 times more Sugars, 8.6 times more Fructose, 1.6 times more Fiber and 1.5 times more Protein than Raw Broccoli.
While Raw Broccoli contains 9 times more Omega 3 than Canned Tomato Paste.
Both Canned Tomato Paste as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Tomato PasteVS Tomato PureeBroccoliVS Tomato PureeTomato PasteVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Tomato PasteVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: