Comparing Nutrients in 1 kilogram Chinese Broccoli VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Chinese Broccoli	Tomato Powder	Recommended Dietary Allowance
Energy	8.97% 260kcal	104% 3020kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	10% 1.7g	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	574% 747g	130g per day for Men 19-50 years
Sugars	12% 8.8g	606% 439g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	434% 165g	38g per day for Men 19-50 years
Protein	21.4% 12g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Tomato Powder	Recommended Dietary Allowance
Vitamin A	96% 860μg	958% 8620μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	585% 7.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	571% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	752% 37.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	352% 4.57mg	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	300% 1200μg	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	1297% 1167mg	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	817% 123mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	743% 891μg	407% 488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Tomato Powder	Recommended Dietary Allowance
Calcium	105% 1050mg	166% 1660mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	1379% 12.4mg	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	73.8% 5.9mg	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	NA	848% 19.5mg	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	421% 2950mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	567% 19270mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	89.3% 1340mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	155% 17mg	11mg per day for Men 19-50 years
Water	25% 926g	0.83% 30.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Tomato Powder per 1 kg

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

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

• 1 kilogram of Chinese Broccoli has 1.8 times more Vitamin K than Tomato Powder.
• While 1 kg of Tomato Powder contains 10 times more Vitamin A, 9.1 times more Vitamin B1, 5 times more Vitamin B2, 19.9 times more Vitamin B3, 6.2 times more Vitamin B6, 3.9 times more Vitamin C and 24.5 times more Vitamin E than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Powder provide similar amounts of Vitamin B9 per one kilogram.
• Both Raw Chinese Broccoli as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chinese Broccoli vs Tomato Powder:

• 1 kilogram of Chinese Broccoli has 30.2 times more Water than Tomato Powder.
• While 1 kg of Tomato Powder contains 1.6 times more Calcium, 19.4 times more Copper, 7.7 times more Iron, 9.4 times more Magnesium, 6.9 times more Phosphorus, 7 times more Potassium, 3.8 times more Selenium, 19.1 times more Sodium and 4.2 times more Zinc than Raw Chinese Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Broccoli has 38.7 times more Omega 3 than Tomato Powder.
• While 1 kg of Tomato Powder contains 11.6 times more Energy, 16 times more Carbohydrate, 49.9 times more Sugars, 6.3 times more Fiber and 10.8 times more Protein than Raw Chinese Broccoli.
• 1 kilogram of Chinese Broccoli provide inadequate amounts of Energy
• 1 kilogram of Tomato Powder provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Tomato Powder provide inadequate amounts of Omega 6 in one kilogram.