Comparing Nutrients in 300 calories Chinese Broccoli VS Tomato Juice with Salt

Weight per 300 calories

• Chinese Broccoli: 1154g
• Tomato Juice with Salt: 1765g

Chinese Broccoli has 1.5 times more energy per 100g than Tomato Juice with Salt. It has very low energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Chinese Broccoli or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Chinese Broccoli	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.04% 8.77g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	195% 3.13g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	48% 62.3g	130g per day for Men 19-50 years
Sugars	14% 10g	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	24.7% 14g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	110% 992μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.7% 0.85mg	95% 1.24mg	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	300% 1200μg	88.2% 353μg	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	379% 342mg	1375% 1237mg	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	38.5% 5.77mg	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	857% 1028μg	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	121% 1212mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	85% 6.8mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	71% 496mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	93% 3162mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	5.4% 80.8mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	29% 1068g	45% 1663g	3700g per day for Men 19-50 years

Chinese Broccoli VS Tomato Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chinese Broccoli or Tomato Juice with Salt?

Lets compare vitamin content per 300 calories of Chinese Broccoli vs Tomato Juice with Salt:

• 300 calories of Chinese Broccoli have 2.4 times more Vitamin A, 1.3 times more Vitamin B2, 3.4 times more Vitamin B9 and 25.3 times more Vitamin K than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.6 times more Vitamin C than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Juice with Salt provide similar amounts of Vitamin E per 300 calories.
• Both Raw Chinese Broccoli as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chinese Broccoli vs Tomato Juice with Salt:

• 300 calories of Chinese Broccoli have 6.9 times more Calcium, 1.5 times more Phosphorus, 1.8 times more Selenium and 2.4 times more Zinc than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 55.3 times more Sodium and 1.6 times more Water than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Juice with Salt contain similar levels of Copper, Iron, Magnesium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chinese Broccoli have 1.7 times more Fat, 35.4 times more Omega 3 and 4.3 times more Fiber than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 4.5 times more Sugars than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Juice with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in 300 calories.