Comparing Nutrients in 1 pound Chinese Broccoli VS Tomato Paste

Macros Ratio

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

Macro Nutrients

	Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Energy	4.07% 118kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	16.3% 21g	66% 85.8g	130g per day for Men 19-50 years
Sugars	5.5% 4g	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	31% 11.8g	49% 18.6g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	118% 472μg	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	149% 134mg	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	15% 2.27mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	337% 404μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Calcium	47.6% 476mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	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	33.5% 2.68mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	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	28% 195mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	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	17% 1.86mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Chinese Broccoli vs Tomato Paste:

• 1 pound of Chinese Broccoli has 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 Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 6.7 times more Vitamin B3, 2.9 times more Vitamin B6 and 8.6 times more Vitamin E than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Paste provide similar amounts of Vitamin A and Vitamin B2 per one pound.
• Both Raw 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 Chinese Broccoli vs Tomato Paste:

• 1 pound of Chinese Broccoli has 2.9 times more Calcium and 1.3 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 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 Raw Chinese Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese Broccoli has 38.7 times more Omega 3 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 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 Raw Chinese Broccoli.
• 1 pound of Chinese Broccoli provide inadequate amounts of Energy
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.