Comparing Nutrients in 1 kilogram Cooked Chinese Broccoli VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Chinese Broccoli	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	5.7% 0.97g	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	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	50% 19g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	91% 820μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	707% 848μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	100% 1000mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	29.6% 0.68mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.3% 935g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chinese Broccoli vs Tomatoes in Juice with Salt:

• Cooked Chinese Broccoli has 4.1 times more Vitamin A, 2.7 times more Vitamin B2, 1.4 times more Vitamin B5, 12.4 times more Vitamin B9, 2.2 times more Vitamin C and 32.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.1 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin E per 1 kg.
• Both Cooked Chinese Broccoli as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chinese Broccoli vs Tomatoes in Juice with Salt:

• Cooked Chinese Broccoli has 3 times more Calcium, 1.8 times more Magnesium, 3.9 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Selenium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 16.4 times more Sodium than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Chinese Broccoli has 64.5 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3 times more Sugars than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Cooked Chinese Broccoli as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.