Comparing Nutrients in 1 kilogram Cooked Chinese Broccoli VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Energy	7.6% 220kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	145% 189g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	65.8% 25g	108% 41g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Vitamin A	91% 820μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	166% 2.16mg	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	248% 990μg	30% 120μg	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	313% 282mg	243% 219mg	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% 4.8mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	707% 848μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Calcium	100% 1000mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	406% 3.65mg	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	70% 5.6mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	131% 3.02mg	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	58.6% 410mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	25.3% 935g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chinese Broccoli versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chinese Broccoli vs Tomato Paste:

• 1 kilogram of Cooked Chinese Broccoli has 1.6 times more Vitamin B1, 8.3 times more Vitamin B9, 1.3 times more Vitamin C and 7.4 times more Vitamin K than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 7 times more Vitamin B3, 3.1 times more Vitamin B6 and 9 times more Vitamin E than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Tomato Paste provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B5 per one kilogram.
• Both Cooked Chinese Broccoli as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chinese Broccoli vs Tomato Paste:

• 1 kilogram of Cooked Chinese Broccoli has 2.8 times more Calcium and 1.3 times more Water than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 6 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium, 4.1 times more Selenium, 8.4 times more Sodium and 1.6 times more Zinc than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Tomato Paste contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chinese Broccoli has 36.9 times more Omega 3 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 3.7 times more Energy, 5 times more Carbohydrate, 14.5 times more Sugars, 1.6 times more Fiber and 3.8 times more Protein than Cooked Chinese Broccoli.
• 1 kilogram of Cooked Chinese Broccoli provide inadequate amounts of Energy
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Cooked Chinese Broccoli as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one kilogram.