Comparing Nutrients in 1 pound Tomatoes in Juice VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Tomatoes in Juice	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	25% 32.6g	130g per day for Men 19-50 years
Sugars	16% 11.6g	8.7% 6.3g	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	8.2% 5.94g	4.63% 3.36g	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	% 5.62g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	69.8% 0.91mg	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	9.07% 36.3μg	122% 490μg	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	63.5% 57mg	327% 294mg	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	18% 2.68mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	0.45% 18μg	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	32.3% 2.6mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	38.3% 0.88mg	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	11% 77mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 405g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice have 9.1 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.5 times more Vitamin A, 2.2 times more Vitamin B2, 5.3 times more Vitamin B5, 1.8 times more Vitamin B6, 13.5 times more Vitamin B9, 5.2 times more Vitamin C, 2.5 times more Vitamin E and 48.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes in Juice vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 2.1 times more Magnesium, 2.9 times more Manganese, 3.9 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium, 4.1 times more Sodium and 3.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Iron and Water per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.8 times more Sugars and 1.8 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Energy, 29.8 times more Omega 3, 2.1 times more Carbohydrate, 1.7 times more Fiber and 3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.