Comparing Nutrients in 300 calories Tomato Juice VS Broccoli

Weight per 300 calories

• Tomato Juice: 1765g
• Broccoli: 882g

Raw Broccoli has 2 times more energy per unit of mass than Canned Tomato Juice no Salt, which is low in comparison to other foods. Tomato Juice having very low energy density.

Which food has more nutrients per 300 calories - Tomato Juice or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Tomato Juice	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	20.7% 15g	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	32.4% 23.5g	8.28% 6g	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	% 22g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	18.6% 7.06g	60.4% 23g	38g per day for Men 19-50 years
Protein	26.8% 15g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Broccoli	Recommended Dietary Allowance
Vitamin A	45% 406μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.2% 12mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	119% 1.54mg	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	88.2% 353μg	139% 556μg	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	1375% 1237mg	875% 787mg	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	37.6% 5.65mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Broccoli	Recommended Dietary Allowance
Calcium	17.6% 176mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	86% 6.9mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	80.6% 1.85mg	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	48% 335mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	113% 3829mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	11.8% 176mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	45% 1663g	21.3% 788g	3700g per day for Men 19-50 years

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

• Canned Tomato Juice no Salt has 1.5 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.6 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B9 and 22.1 times more Vitamin K than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin E per 300 kcal.
• Both Canned Tomato Juice no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Juice vs Broccoli:

• Canned Tomato Juice no Salt has 1.7 times more Copper, 1.4 times more Potassium and 2.1 times more Water than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Calcium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Selenium, 1.7 times more Sodium and 1.9 times more Zinc than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Broccoli have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Juice no Salt has 1.6 times more Fat, 3 times more Sugars and 3.9 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 3 times more Saturated Fat, 6.3 times more Omega 3, 3.3 times more Fiber and 1.7 times more Protein than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Tomato Juice no Salt as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.