Comparing Nutrients in 1 kilogram Tomato Paste VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Tomato Paste	Chinese Broccoli	Recommended Dietary Allowance
Energy	28.3% 820kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	36% 46.7g	130g per day for Men 19-50 years
Sugars	168% 122g	12% 8.8g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	68.4% 26g	38g per day for Men 19-50 years
Protein	77% 43.2g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	96% 860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	57% 0.74mg	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	30% 120μg	260% 1040μg	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	243% 219mg	329% 296mg	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	287% 43mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	743% 891μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Chinese Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	373% 30mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	NA	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	119% 830mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	20% 735g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Chinese Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Chinese Broccoli:

• 1 kilogram of Tomato Paste has 6.7 times more Vitamin B3, 2.9 times more Vitamin B6 and 8.6 times more Vitamin E than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 1.7 times more Vitamin B1, 8.7 times more Vitamin B9, 1.4 times more Vitamin C and 7.8 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Chinese Broccoli provide similar amounts of Vitamin A and Vitamin B2 per one kilogram.
• Both Canned Tomato Paste as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Chinese Broccoli:

• 1 kilogram of Tomato Paste has 5.7 times more Copper, 5.1 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 3.7 times more Potassium, 3.8 times more Selenium, 8.4 times more Sodium and 1.5 times more Zinc than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 2.9 times more Calcium and 1.3 times more Water than Canned Tomato Paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 3.2 times more Energy, 4 times more Carbohydrate, 13.8 times more Sugars, 1.6 times more Fiber and 3.6 times more Protein than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 38.7 times more Omega 3 than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• 1 kilogram of Chinese Broccoli provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in one kilogram.