Comparing Nutrients in 1 kilogram Boiled Broccoli VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Boiled Broccoli	Tomato Juice	Recommended Dietary Allowance
Energy	12% 350kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	55.2% 71.8g	27% 35.3g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	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	% 4.9g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0g	g per day for Men 19-50 years
Fiber	87% 33g	10.5% 4g	38g per day for Men 19-50 years
Protein	42.5% 24g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tomato Juice	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	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	270% 1080μg	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	721% 649mg	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	97% 14.5mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tomato Juice	Recommended Dietary Allowance
Calcium	40% 400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	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	96% 670mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 893g	25.5% 942g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Tomato Juice:

• Boiled and Drained Broccoli has 3.3 times more Vitamin A, 1.6 times more Vitamin B2, 2.9 times more Vitamin B6, 5.4 times more Vitamin B9, 4.5 times more Vitamin E and 61.3 times more Vitamin K than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 1.6 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Tomato Juice no Salt have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Boiled and Drained Broccoli as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Tomato Juice:

• Boiled and Drained Broccoli has 4 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 2.9 times more Manganese, 3.5 times more Phosphorus, 1.4 times more Potassium, 3.2 times more Selenium, 4.1 times more Sodium and 4.1 times more Zinc than Canned Tomato Juice no Salt.
• Both Boiled and Drained Broccoli and Canned Tomato Juice no Salt have similar amounts of Water per 1 kg.
• Both Boiled and Drained Broccoli as well as Canned Tomato Juice no Salt have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 2.1 times more Energy, 23.8 times more Omega 3, 2 times more Carbohydrate, 8.3 times more Fiber and 2.8 times more Protein than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 1.9 times more Sugars and 1.8 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Tomato Juice no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.