Comparing Nutrients in 1 pound Boiled Broccoli VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Boiled Broccoli	Tomato Juice	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	12.3% 16g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	16% 11.7g	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	4.63% 3.36g	8.32% 6.03g	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	% 2.22g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	39.4% 15g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tomato Juice	Recommended Dietary Allowance
Vitamin A	39% 349μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	24.4% 0.32mg	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	122% 490μg	22.7% 91μg	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	327% 294mg	353% 318mg	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	44% 6.58mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tomato Juice	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0.78% 31.3μg	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	38% 3.04mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	13.4% 0.31mg	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	43.4% 304mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 405g	11.6% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Tomato Juice:

• Boiled and Drained Broccoli has 3.3 times more Vitamin A, 1.6 times more Vitamin B2, 2.9 times more Vitamin B6, 5.4 times more Vitamin B9, 4.5 times more Vitamin E and 61.3 times more Vitamin K than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 1.6 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Tomato Juice no Salt have similar amounts of Vitamin B3 and Vitamin C per 1 lb.
• Both Boiled and Drained Broccoli as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Tomato Juice:

• Boiled and Drained Broccoli has 4 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 2.9 times more Manganese, 3.5 times more Phosphorus, 1.4 times more Potassium, 3.2 times more Selenium, 4.1 times more Sodium and 4.1 times more Zinc than Canned Tomato Juice no Salt.
• Both Boiled and Drained Broccoli and Canned Tomato Juice no Salt have similar amounts of Water per 1 lb.
• Both Boiled and Drained Broccoli as well as Canned Tomato Juice no Salt have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2.1 times more Energy, 23.8 times more Omega 3, 2 times more Carbohydrate, 8.3 times more Fiber and 2.8 times more Protein than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 1.9 times more Sugars and 1.8 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Tomato Juice no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.