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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Broccoli Raab	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	8.62% 250kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	126% 2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	24% 31g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	50% 19g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	252% 2270μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	118% 1180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	159% 12.7mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	117% 820mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	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	37.3% 560mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.7% 914g	25.6% 948g	3700g per day for Men 19-50 years

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

• Cooked Broccoli Raab has 11.4 times more Vitamin A, 2.5 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6, 8.9 times more Vitamin B9, 2.9 times more Vitamin C, 4.3 times more Vitamin E and 98.5 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 3.4 times more Vitamin B1 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab 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 Broccoli Raab vs Tomatoes in Juice with Salt:

• Cooked Broccoli Raab has 3.6 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 5.6 times more Manganese, 4.8 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Selenium and 4.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Broccoli Raab has 50.3 times more Omega 3, 1.5 times more Fiber and 4.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.1 times more Sugars and 5.5 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Cooked Broccoli Raab 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.