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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Tomato Juice with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	5.86% 170kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	7.42% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	29.3% 38g	130g per day for Men 19-50 years
Sugars	35.6% 26g	11.6% 8.4g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	65.8% 25g	38g per day for Men 19-50 years
Protein	15% 8.5g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	91% 820μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	50% 200μg	248% 990μg	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	779% 701mg	313% 282mg	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	21.3% 3.2mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	707% 848μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	115% 2.64mg	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	27% 190mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	76.8% 2610mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	25.5% 942g	25.3% 935g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Tomato Juice with Salt has 1.5 times more Vitamin B3 and 2.5 times more Vitamin C than Cooked Chinese Broccoli.
• While 1 kg of Cooked Chinese Broccoli contains 3.6 times more Vitamin A, 1.9 times more Vitamin B2, 5 times more Vitamin B9, 1.5 times more Vitamin E and 36.9 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Chinese Broccoli 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 Canned Tomato Juice with Salt as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Juice with Salt has 36.1 times more Sodium than Cooked Chinese Broccoli.
• While 1 kg of Cooked Chinese Broccoli contains 10 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 2.6 times more Selenium and 3.5 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Chinese Broccoli contain similar levels of Potassium and 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 Tomato Juice with Salt has 3.1 times more Sugars than Cooked Chinese Broccoli.
• While 1 kg of Cooked Chinese Broccoli contains 51.6 times more Omega 3, 6.3 times more Fiber and 1.3 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Chinese Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.