Comparing Nutrients in 100 calories Tomatoes in Juice VS Boiled Broccoli

Weight per 100 calories

• Tomatoes in Juice: 625g
• Boiled Broccoli: 286g

Boiled and Drained Broccoli has 2.2 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice, which is low in comparison to other foods. Tomatoes in Juice having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes in Juice or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Tomatoes in Juice	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	22% 16g	5.48% 3.97g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	11.3% 8.2g	2.9% 2.1g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 7.75g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.23g	g per day for Men 19-50 years
Fiber	31.3% 12g	25% 9.43g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	15.3% 138μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	77% 309μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	87.5% 78.8mg	206% 185mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.6% 3.7mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	20.6% 206mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	0.29% 11.4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	44.5% 3.56mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	24% 0.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 106mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	16% 592g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes in Juice vs Boiled Broccoli:

• Canned Red Ripe Tomatoes in Tomato Juice have 20 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin A, 2.4 times more Vitamin B5, 6.2 times more Vitamin B9, 2.4 times more Vitamin C and 22.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin E per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes in Juice vs Boiled Broccoli:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.8 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 1.4 times more Potassium and 2.3 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Sodium and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Broccoli have similar amounts of Magnesium and Selenium per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.3 times more Fat, 4.2 times more Omega 6, 4 times more Sugars, 3.9 times more Fructose and 1.3 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.6 times more Omega 3 and 1.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.