Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Stewed Canned Tomatoes	Chinese Broccoli	Recommended Dietary Allowance
Energy	8.97% 260kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	36% 46.7g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	10% 90μg	96% 860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	743% 891μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Chinese Broccoli	Recommended Dietary Allowance
Calcium	34% 340mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	166% 13.3mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Chinese Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Chinese Broccoli:

• 1 kilogram of Stewed Canned Tomatoes has 1.6 times more Vitamin B3 and 1.7 times more Vitamin E than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 9.6 times more Vitamin A, 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 4.4 times more Vitamin B6, 20.8 times more Vitamin B9, 3.7 times more Vitamin C and 37.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Chinese Broccoli:

• 1 kilogram of Stewed Canned Tomatoes has 1.8 times more Copper, 2.3 times more Iron and 31.6 times more Sodium than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 3.1 times more Calcium, 1.6 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Chinese Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 1.3 times more Carbohydrate and 4 times more Sugars than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 90.3 times more Omega 3, 2.6 times more Fiber and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.