Comparing Nutrients in 1 pound Tomatoes in Juice VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Tomatoes in Juice	Broccoli	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	16% 11.6g	10.6% 7.7g	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	8.2% 5.94g	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	17% 1.86mg	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 Broccoli:

• Canned Red Ripe Tomatoes in Tomato Juice have 8.1 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin A, 2.1 times more Vitamin B2, 4.9 times more Vitamin B5, 1.6 times more Vitamin B6, 7.9 times more Vitamin B9, 7.1 times more Vitamin C, 1.3 times more Vitamin E and 35 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Broccoli have similar amounts of Vitamin B3 per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli contains 1.4 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 3.1 times more Manganese, 3.9 times more Phosphorus, 1.7 times more Potassium, 3.6 times more Selenium, 3.3 times more Sodium and 3.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Broccoli have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.5 times more Sugars and 1.9 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Energy, 15.8 times more Omega 3, 1.9 times more Carbohydrate, 1.4 times more Fiber and 3.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.