Comparing Nutrients in 14 ounces Broccoli Leaves VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Broccoli Leaves	34%	9%	57%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Broccoli Leaves	Tomato Puree	Recommended Dietary Allowance
Energy	3.83% 111kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.9% 0.33g	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	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.13g	20% 7.54g	38g per day for Men 19-50 years
Protein	21% 12g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Broccoli Leaves	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Leaves	Tomato Puree	Recommended Dietary Allowance
Calcium	19% 191mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	127% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	43.7% 3.5mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	29% 0.67mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Leaves VS Tomato Puree per 14 oz

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

Lets compare vitamin content per 14 ounces of Broccoli Leaves vs Tomato Puree:

• 14 ounces of Broccoli Leaves have 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.5 times more Vitamin B9 and 8.8 times more Vitamin C than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2.3 times more Vitamin B3 than Raw Broccoli Leaves.
• Both Raw Broccoli Leaves as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Leaves vs Tomato Puree:

• 14 ounces of Broccoli Leaves have 2.7 times more Calcium, 1.4 times more Manganese, 1.7 times more Phosphorus and 4.3 times more Selenium than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 6.4 times more Copper, 2 times more Iron and 1.4 times more Potassium than Raw Broccoli Leaves.
• Both Broccoli Leaves and Tomato Puree contain similar levels of Magnesium, Zinc and Water per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Leaves have 32.3 times more Omega 3, 1.2 times more Fiber and 1.8 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 1.8 times more Carbohydrate and 3.3 times more Sugars than Raw Broccoli Leaves.
• 14 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Broccoli Leaves as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in 14 ounces.