Comparing Nutrients in 100 grams Tomato PasteVS Broccoli

Macros Ratio

Protein Fat Carbs

Tomato Paste

18%

78%

Broccoli

27%

65%

100 g ▼

Macro Nutrients

Tomato Pastevs Broccoli

2.83%82kcal

Energy

1.17%34kcal

82 kcalvs34 kcal

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

Find Vegetables rich in Energy

0.48%0.47g

Fat

0.38%0.37g

0.47 gvs0.37 g

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

Find Vegetables rich in Fat

0.31%0.1g

Saturated Fat

0.36%0.11g

0.1 gvs0.11 g

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

Find Vegetables rich in Saturated Fat

0.44%0.007g

Omega 3

3.94%0.063g

0.007 gvs0.063 g

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

Find Vegetables rich in Omega 3

0.89%0.15g

Omega 6

0.29%0.049g

0.15 gvs0.049 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

14.5%19g

Carbohydrate

5.1%6.64g

19 gvs6.64 g

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

Find Vegetables rich in Carbohydrate

16.8%12g

Sugars

2.34%1.7g

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

12 gvs1.7 g

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

Find Vegetables rich in Sugars

8.07%5.85g

Fructose

0.94%0.68g

≤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]

5.85 gvs0.68 g

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

Find Vegetables rich in Fructose

%5.75g

Glucose

%0.49g

5.75 gvs0.49 g

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

Find Vegetables rich in Glucose

%0.3g

Sucrose

%0.1g

0.3 gvs0.1 g

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

Find Vegetables rich in Sucrose

10.8%4.1g

Fiber

6.84%2.6g

4.1 gvs2.6 g

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

Find Vegetables rich in Fiber

7.7%4.32g

Protein

5.04%2.82g

4.32 gvs2.82 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

8.44%76μg

Vitamin A

3.44%31μg

RAE, retinol activity equivalents

76 μgvs31 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

5%0.06mg

Vitamin B1

5.9%0.071mg

Thiamine

0.06 mgvs0.071 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

11.8%0.15mg

Vitamin B2

9%0.12mg

Riboflavin

0.15 mgvs0.12 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

19.2%3.08mg

Vitamin B3

4%0.64mg

Niacin, nicotinic acid, niacinamide

3.08 mgvs0.64 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

2.84%0.14mg

Vitamin B5

11.5%0.57mg

Pantothenic acid

0.14 mgvs0.57 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

16.6%0.22mg

Vitamin B6

13.5%0.18mg

Pyridoxine

0.22 mgvs0.18 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

3%12μg

Vitamin B9

15.8%63μg

Folates and Folic Acid

12 μgvs63 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

24.3%22mg

Vitamin C

99%89.2mg

Ascorbic acid

22 mgvs89.2 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

28.7%4.3mg

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

4.3 mgvs0.78 mg

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

Find Vegetables rich in Vitamin E

9.5%11.4μg

Vitamin K

84.7%102μg

Phytomenadione or phylloquinone

11.4 μgvs102 μg

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

Find Vegetables rich in Vitamin K

Minerals

Tomato Pastevs Broccoli

3.6%36mg

Calcium

4.7%47mg

36 mgvs47 mg

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

Find Vegetables rich in Calcium

40.6%0.37mg

Copper

5.44%0.049mg

0.37 mgvs0.049 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

37.3%2.98mg

Iron

9.13%0.73mg

2.98 mgvs0.73 mg

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

Find Vegetables rich in Iron

10%42mg

Magnesium

5%21mg

42 mgvs21 mg

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

Find Vegetables rich in Magnesium

13%0.3mg

Manganese

9.13%0.21mg

0.3 mgvs0.21 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

12%83mg

Phosphorus

9.43%66mg

83 mgvs66 mg

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

Find Vegetables rich in Phosphorus

30%1014mg

Potassium

9.3%316mg

1014 mgvs316 mg

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

Find Vegetables rich in Potassium

9.64%5.3μg

Selenium

4.55%2.5μg

5.3 μgvs2.5 μg

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

Find Vegetables rich in Selenium

3.93%59mg

Sodium

2.2%33mg

59 mgvs33 mg

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

Find Vegetables rich in Sodium

5.73%0.63mg

Zinc

3.73%0.41mg

0.63 mgvs0.41 mg

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

Find Vegetables rich in Zinc

2%73.5g

Water

2.4%89.3g

73.5 gvs89.3 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 100 grams 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 100 g.
Both Canned Tomato Paste as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.

Compare more foods per 100 g:

Tomato PasteVS Tomato PureeBroccoliVS Tomato PureeTomato PasteVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 grams Tomato PasteVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: