Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Flower Clusters Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Flower Clusters Broccoli	34%	9%	57%

Macro Nutrients

	Tomatoes in Juice with Salt	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	5.5% 160kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	39% 50.6g	130g per day for Men 19-50 years
Sugars	35% 25.5g	20.4% 15g	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% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	60.5% 23g	38g per day for Men 19-50 years
Protein	14% 7.9g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	122% 1.6mg	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	20% 80μg	178% 710μg	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	140% 126mg	1036% 932mg	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	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	33% 330mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	100% 2.3mg	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	24.3% 170mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Flower Clusters Broccoli per 1 kg

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

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

• 1 kilogram of Tomatoes in Juice with Salt has 8.8 times more Vitamin B1 than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 2.2 times more Vitamin B2, 4.6 times more Vitamin B5, 1.4 times more Vitamin B6, 8.9 times more Vitamin B9 and 7.4 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Flower Clusters Broccoli provide similar amounts of Vitamin B3 per one kilogram.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Flower Clusters Broccoli:

• 1 kilogram of Tomatoes in Juice with Salt has 4.3 times more Sodium than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 1.5 times more Calcium, 1.5 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 3.9 times more Phosphorus, 1.7 times more Potassium, 4.3 times more Selenium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Flower Clusters Broccoli contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 1.7 times more Sugars than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 32.3 times more Omega 3, 1.5 times more Carbohydrate and 3.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Flower Clusters Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Flower Clusters Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.