Comparing Nutrients in 1 pound Tomato Juice VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tomato Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.66% 77kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	16% 11.7g	9.2% 6.67g	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	8.32% 6.03g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	45.4% 0.59mg	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	22.7% 91μg	63.5% 254μg	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	353% 318mg	202% 182mg	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	9.68% 1.45mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	22% 1.77mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	44% 1mg	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	12.3% 86mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomato Juice vs Cooked Chopped Frozen Broccoli:

• Canned Tomato Juice no Salt has 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Vitamin A, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9, 4.1 times more Vitamin E and 38.3 times more Vitamin K than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Canned Tomato Juice no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomato Juice vs Cooked Chopped Frozen Broccoli:

• Canned Tomato Juice no Salt has 1.2 times more Copper and 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium, 1.6 times more Iron, 3.3 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Selenium and 2.5 times more Zinc than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Tomato Juice no Salt has 1.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.4 times more Omega 3, 1.5 times more Carbohydrate, 7.5 times more Fiber and 3.6 times more Protein than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.