Comparing Nutrients in 1 kilogram Tomato Juice VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tomato Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.86% 170kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.76% 0.13g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	35.6% 26g	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	15% 8.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.5% 942g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomato Juice vs Cooked Chopped Frozen Broccoli:

• Canned Tomato Juice no Salt has 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Vitamin A, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9, 4.1 times more Vitamin E and 38.3 times more Vitamin K than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Canned Tomato Juice no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomato Juice vs Cooked Chopped Frozen Broccoli:

• Canned Tomato Juice no Salt has 1.2 times more Copper and 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium, 1.6 times more Iron, 3.3 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Selenium and 2.5 times more Zinc than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tomato Juice no Salt has 1.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.4 times more Omega 3, 1.5 times more Carbohydrate, 7.5 times more Fiber and 3.6 times more Protein than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.