Comparing Nutrients in 100 calories Tomatoes in Juice VS Broccoli

Weight per 100 calories

• Tomatoes in Juice: 625g
• Broccoli: 294g

Raw Broccoli has 2.1 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Tomatoes in Juice	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	0.85% 0.14g	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% 19.5g	130g per day for Men 19-50 years
Sugars	22% 16g	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.29g	g per day for Men 19-50 years
Fiber	31.3% 12g	20% 7.65g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Broccoli	Recommended Dietary Allowance
Vitamin A	15.3% 138μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	39.6% 0.51mg	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	46.3% 185μg	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	292% 262mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Broccoli	Recommended Dietary Allowance
Calcium	20.6% 206mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	NA	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	27% 0.62mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	16% 592g	7.1% 263g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice have 1.5 times more Vitamin A, 17.2 times more Vitamin B1, 2.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Vitamin B5, 3.7 times more Vitamin B9, 3.3 times more Vitamin C and 16.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Broccoli have similar amounts of Vitamin B2 per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Canned Red Ripe Tomatoes in Tomato Juice have 1.5 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 1.3 times more Potassium and 2.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Selenium, 1.6 times more Sodium and 1.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Broccoli have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.4 times more Fat, 4.2 times more Omega 6, 3.2 times more Sugars, 4.1 times more Fructose and 1.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Saturated Fat, 7.4 times more Omega 3 and 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.