Comparing Nutrients in 7 ounces Tomato Sauce with OnionsVS Broccoli

Macros Ratio

Protein Fat Carbs

Tomato Sauce with Onions

13%

83%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Tomato Sauce with Onionsvs Broccoli

2.87%83.3kcal

Energy

2.33%67.5kcal

83.3 kcalvs67.5 kcal

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

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0.39%0.38g

Fat

0.76%0.73g

0.38 gvs0.73 g

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

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0.19%0.06g

Saturated Fat

0.71%0.23g

0.06 gvs0.23 g

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

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0.5%0.008g

Omega 3

7.8%0.13g

0.008 gvs0.13 g

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

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0.86%0.15g

Omega 6

0.57%0.097g

0.15 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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15%19.7g

Carbohydrate

10%13g

19.7 gvs13 g

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

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Sugars

4.65%3.37g

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

NA gvs3.37 g

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

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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]

NA gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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9.4%3.57g

Fiber

13.6%5.16g

3.57 gvs5.16 g

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

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5.53%3.1g

Protein

10%5.6g

3.1 gvs5.6 g

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

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Vitamins

Tomato Sauce with Onionsvs Broccoli

9.5%85.3μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

85.3 μgvs61.5 μg

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

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12%0.14mg

Vitamin B1

11.7%0.14mg

Thiamine

0.14 mgvs0.14 mg

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

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20.3%0.26mg

Vitamin B2

18%0.23mg

Riboflavin

0.26 mgvs0.23 mg

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

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15.4%2.46mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

2.46 mgvs1.27 mg

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

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14.6%0.73mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.73 mgvs1.14 mg

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

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40.8%0.53mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.53 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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11%43.7μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

43.7 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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28%25.2mg

Vitamin C

197%177mg

Ascorbic acid

25.2 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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Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

NA mgvs1.55 mg

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

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Vitamin K

168%202μg

Phytomenadione or phylloquinone

NA μgvs202 μg

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

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Minerals

Tomato Sauce with Onionsvs Broccoli

3.37%33.7mg

Calcium

9.33%93mg

33.7 mgvs93 mg

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

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40%0.36mg

Copper

11%0.097mg

0.36 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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23%1.85mg

Iron

18%1.45mg

1.85 mgvs1.45 mg

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

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8.98%37.7mg

Magnesium

9.92%41.7mg

37.7 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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11%77.4mg

Phosphorus

18.7%131mg

77.4 mgvs131 mg

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

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24%820mg

Potassium

18.4%627mg

820 mgvs627 mg

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

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2.9%1.6μg

Selenium

9.02%4.96μg

1.6 μgvs4.96 μg

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

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73%1093mg

Sodium

4.37%65.5mg

1093 mgvs65.5 mg

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

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4.15%0.46mg

Zinc

7.4%0.81mg

0.46 mgvs0.81 mg

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

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4.6%171g

Water

4.8%177g

171 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 Sauce with Onions vs Broccoli:

Canned Tomato Sauce with Onions have 1.4 times more Vitamin A, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Vitamin B5, 2.9 times more Vitamin B9 and 7 times more Vitamin C than Canned Tomato Sauce with Onions.
Both Canned Tomato Sauce with Onions and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
Both Canned Tomato Sauce with Onions as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomato Sauce with Onions vs Broccoli:

Canned Tomato Sauce with Onions have 3.7 times more Copper, 1.3 times more Iron, 1.4 times more Manganese, 1.3 times more Potassium and 16.7 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 2.8 times more Calcium, 1.7 times more Phosphorus, 3.1 times more Selenium and 1.8 times more Zinc than Canned Tomato Sauce with Onions.
Both Canned Tomato Sauce with Onions and Raw Broccoli have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned Tomato Sauce with Onions have 1.2 times more Energy and 1.5 times more Carbohydrate than Raw Broccoli.
While Raw Broccoli contains 15.8 times more Omega 3, 1.4 times more Fiber and 1.8 times more Protein than Canned Tomato Sauce with Onions.
Both Canned Tomato Sauce with Onions 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 Sauce with OnionsVS Tomato Sauce with Onions, Green Peppers and CeleryBroccoliVS Tomato Sauce with Onions, Green Peppers and CeleryTomato Sauce with OnionsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Tomato Sauce with OnionsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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