Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	10.8% 14g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	14% 10.2g	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	4.54% 3.3g	7.3% 5.28g	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	% 2.98g	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	20% 11g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	23% 206μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	21.4% 0.28mg	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	66.5% 266μg	20% 79.4μg	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	249% 224mg	309% 278mg	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	32.3% 4.84mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	22.2% 222mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	40% 3.2mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	11.7% 0.27mg	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	28.3% 198mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Tomato Juice with Salt:

• Frozen Chopped Broccoli, Unprepared has 2.3 times more Vitamin A, 1.2 times more Vitamin B2, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, 3.8 times more Vitamin E and 35.3 times more Vitamin K than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 1.9 times more Vitamin B1 and 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Tomato Juice with Salt have similar amounts of Vitamin C per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Tomato Juice with Salt:

• Frozen Chopped Broccoli, Unprepared has 5.6 times more Calcium, 2.1 times more Iron, 1.6 times more Magnesium, 4.3 times more Manganese, 2.6 times more Phosphorus, 5.6 times more Selenium and 4.4 times more Zinc than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 10.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Tomato Juice with Salt have similar amounts of Copper, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 21 times more Omega 3, 1.4 times more Carbohydrate, 7.5 times more Fiber and 3.3 times more Protein than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 1.9 times more Sugars and 1.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.