Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	NA	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	61% 0.79mg	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	8.93% 35.7μg	107% 429μg	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	27.3% 24.6mg	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	13% 1.03mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	33.5% 0.77mg	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	7.94% 55.6mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	10% 374g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.9 times more Vitamin A, 1.9 times more Vitamin B1, 6.5 times more Vitamin B2, 4.2 times more Vitamin B5, 1.9 times more Vitamin B6, 12 times more Vitamin B9 and 10.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Boiled Broccoli:

• Canned Red Ripe Tomatoes with Green Chilies have 1.5 times more Copper and 9.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Calcium, 2.6 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 4.8 times more Phosphorus, 2.7 times more Potassium, 4 times more Selenium and 3.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Boiled and Drained Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli contains 2.3 times more Energy, 119 times more Omega 3, 2 times more Carbohydrate and 3.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.