Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tomatoes in Juice with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	5.5% 160kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1.7% 0.29g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	35% 25.5g	5.24% 3.8g	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	18% 13g	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.1g	g per day for Men 19-50 years
Fiber	50% 19g	71% 27g	38g per day for Men 19-50 years
Protein	14% 7.9g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	132% 1.7mg	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	20% 80μg	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	33% 330mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25% 926g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Broccoli Raab 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 Broccoli Raab:

• 1 kilogram of Tomatoes in Juice with Salt has 3.5 times more Vitamin B1 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 6.6 times more Vitamin A, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 10.4 times more Vitamin B9, 1.6 times more Vitamin C, 2.7 times more Vitamin E and 86.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomatoes in Juice with Salt has 1.2 times more Copper and 3.5 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.3 times more Calcium, 3.8 times more Iron, 2.2 times more Magnesium, 5.8 times more Manganese, 4.3 times more Phosphorus and 6.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Broccoli Raab contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 1.2 times more Carbohydrate and 6.7 times more Sugars than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 47.3 times more Omega 3, 1.4 times more Fiber and 4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 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 Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.