Comparing Nutrients in 300 calories Chinese Broccoli VS Tomato Paste

Weight per 300 calories

• Chinese Broccoli: 1154g
• Tomato Paste: 366g

Canned Tomato Paste has 3.2 times more energy per unit of mass than Raw Chinese Broccoli, which is average in comparison to other foods. Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Chinese Broccoli or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.04% 8.77g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	195% 3.13g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	3.27% 0.56g	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	53.2% 69g	130g per day for Men 19-50 years
Sugars	14% 10g	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	79% 30g	39.5% 15g	38g per day for Men 19-50 years
Protein	24.7% 14g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Vitamin A	110% 992μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.7% 0.85mg	60.8% 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	300% 1200μg	11% 44μg	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	89% 80mg	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	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	857% 1028μg	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Tomato Paste	Recommended Dietary Allowance
Calcium	121% 1212mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	148% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	85% 6.8mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	NA	48% 1.1mg	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	71% 496mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	93% 3162mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	5.4% 80.8mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	29% 1068g	7.27% 269g	3700g per day for Men 19-50 years

Chinese Broccoli VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chinese Broccoli or Tomato Paste?

Lets compare vitamin content per 300 calories of Chinese Broccoli vs Tomato Paste:

• 300 calories of Chinese Broccoli have 3.6 times more Vitamin A, 5.3 times more Vitamin B1, 3.2 times more Vitamin B2, 27.3 times more Vitamin B9, 4.3 times more Vitamin C and 24.6 times more Vitamin K than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 2.1 times more Vitamin B3 and 2.7 times more Vitamin E than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Paste provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw Chinese Broccoli as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chinese Broccoli vs Tomato Paste:

• 300 calories of Chinese Broccoli have 9.2 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Zinc and 4 times more Water than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.8 times more Copper, 1.6 times more Iron and 2.7 times more Sodium than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Paste contain similar levels of Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chinese Broccoli have 5.1 times more Fat, 122.1 times more Omega 3 and 2 times more Fiber than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.3 times more Carbohydrate and 4.4 times more Sugars than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Paste offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 300 calories.