Comparing Nutrients in 1 pound Cooked Chinese Broccoli VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Energy	3.44% 100kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	66% 85.8g	130g per day for Men 19-50 years
Sugars	5.26% 3.8g	76.2% 55.2g	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	NA	36.6% 26.5g	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	NA	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	30% 11.3g	49% 18.6g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Vitamin A	41.3% 372μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	75.4% 0.98mg	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	112% 449μg	13.6% 54.4μg	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	142% 128mg	110% 99mg	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	14.5% 2.18mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	321% 385μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Calcium	45.4% 454mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	184% 1.66mg	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	31.8% 2.54mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	59.6% 1.37mg	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	26.6% 186mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.5% 424g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Tomato Paste per 1 lb

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

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

• 1 pound of Cooked Chinese Broccoli has 1.6 times more Vitamin B1, 8.3 times more Vitamin B9, 1.3 times more Vitamin C and 7.4 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 7 times more Vitamin B3, 3.1 times more Vitamin B6 and 9 times more Vitamin E than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Tomato Paste provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B5 per one pound.
• Both Cooked Chinese Broccoli as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chinese Broccoli vs Tomato Paste:

• 1 pound of Cooked Chinese Broccoli has 2.8 times more Calcium and 1.3 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 6 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium, 4.1 times more Selenium, 8.4 times more Sodium and 1.6 times more Zinc than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Tomato Paste contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chinese Broccoli has 36.9 times more Omega 3 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.7 times more Energy, 5 times more Carbohydrate, 14.5 times more Sugars, 1.6 times more Fiber and 3.8 times more Protein than Cooked Chinese Broccoli.
• 1 pound of Cooked Chinese Broccoli provide inadequate amounts of Energy
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Cooked Chinese Broccoli as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.