Comparing Nutrients in 1 kilogram Tomato Juice VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tomato Juice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.86% 170kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10% 100mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.5% 942g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Tomato Juice has 1.4 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.5 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B6, 4.7 times more Vitamin B9, 4.2 times more Vitamin E and 44.1 times more Vitamin K than Canned Tomato Juice no Salt.
• Both Tomato Juice and Frozen Broccoli Spears provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Tomato Juice have insufficient amounts of Vitamin K
• Both Canned Tomato Juice no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Frozen Broccoli Spears contains 4.1 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 3.8 times more Manganese, 3.1 times more Phosphorus, 3.8 times more Selenium and 3.1 times more Zinc than Canned Tomato Juice no Salt.
• Both Tomato Juice and Frozen Broccoli Spears contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Tomato Juice lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Juice has 1.8 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 25 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.
• 1 kilogram of Tomato Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice no Salt as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.