Comparing Nutrients in 1 kilogram Chinese Broccoli VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Chinese Broccoli	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	27% 35.3g	130g per day for Men 19-50 years
Sugars	12% 8.8g	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	10.5% 4g	38g per day for Men 19-50 years
Protein	21.4% 12g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	96% 860μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	54% 0.7mg	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	260% 1040μg	50% 200μg	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	329% 296mg	779% 701mg	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	33.3% 5mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	743% 891μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	105% 1050mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	73.8% 5.9mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	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	61.4% 430mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 926g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Tomato Juice with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Chinese Broccoli vs Tomato Juice with Salt:

• 1 kilogram of Chinese Broccoli has 3.7 times more Vitamin A, 2 times more Vitamin B2, 5.2 times more Vitamin B9, 1.6 times more Vitamin E and 38.7 times more Vitamin K than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 1.5 times more Vitamin B3 and 2.4 times more Vitamin C than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Juice with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Raw Chinese Broccoli as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chinese Broccoli vs Tomato Juice with Salt:

• 1 kilogram of Chinese Broccoli has 10.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 2.3 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Selenium and 3.7 times more Zinc than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 36.1 times more Sodium than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Juice with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Broccoli has 54.2 times more Omega 3, 1.3 times more Carbohydrate, 6.5 times more Fiber and 1.4 times more Protein than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 2.9 times more Sugars than Raw Chinese Broccoli.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Chinese Broccoli as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.