Comparing Nutrients in 14 ounces Broccoli Leaves VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Leaves	34%	9%	57%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Broccoli Leaves	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	15.4% 20g	10.8% 14g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	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	NA	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	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.13g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	21% 12g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Broccoli Leaves	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	70.4% 282μg	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	411% 370mg	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	NA	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Leaves	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	19% 191mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	43.7% 3.5mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	37.4% 262mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.73% 360g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Leaves VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Leaves versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Broccoli Leaves have 1.5 times more Vitamin B2, 2.3 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.3 times more Vitamin C than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.5 times more Vitamin B1 than Raw Broccoli Leaves.
• Both Broccoli Leaves and Tomato Juice with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• Both Raw Broccoli Leaves as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Broccoli Leaves have 4.8 times more Calcium, 2.3 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 3.5 times more Phosphorus, 1.5 times more Potassium, 6 times more Selenium and 3.6 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 9.4 times more Sodium than Raw Broccoli Leaves.
• Both Broccoli Leaves and Tomato Juice with Salt contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Leaves have 25.8 times more Omega 3, 1.4 times more Carbohydrate, 5.8 times more Fiber and 3.5 times more Protein than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.7 times more Sugars than Raw Broccoli Leaves.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Leaves as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.