Comparing Nutrients in 300 calories Tomato Puree VS Chinese Broccoli

Weight per 300 calories

• Tomato Puree: 790g
• Chinese Broccoli: 1154g

Tomato Puree has 1.5 times more energy per 100g than Chinese Broccoli. It has low energy density when compared to other foods. Raw Chinese Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Tomato Puree	Chinese Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	9.04% 8.77g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	195% 3.13g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	41.4% 54g	130g per day for Men 19-50 years
Sugars	52.6% 38g	14% 10g	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	26% 18.8g	NA	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	79% 30g	38g per day for Men 19-50 years
Protein	23.3% 13g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	23% 205μg	110% 992μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	65.7% 0.85mg	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	21.7% 87μg	300% 1200μg	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	93% 83.7mg	379% 342mg	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	104% 15.6mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	857% 1028μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Chinese Broccoli	Recommended Dietary Allowance
Calcium	14.2% 142mg	121% 1212mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	82% 0.74mg	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	176% 14mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	NA	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	45% 316mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	93% 3162mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	5.4% 80.8mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	18.8% 694g	29% 1068g	3700g per day for Men 19-50 years

Tomato Puree VS Chinese Broccoli Nutrients Per 300 Kcal

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

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

• 300 calories of Tomato Puree have 2.2 times more Vitamin B3 and 2.7 times more Vitamin E than Chinese Broccoli.
• While 300 kcal of Raw Chinese Broccoli contain 4.8 times more Vitamin A, 5.8 times more Vitamin B1, 2.8 times more Vitamin B2, 13.8 times more Vitamin B9, 4.1 times more Vitamin C and 38.3 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Chinese Broccoli provide similar amounts of Vitamin B6 per 300 calories.
• Both Canned Tomato Puree as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Tomato Puree have 3.1 times more Copper, 2.1 times more Iron and 2.7 times more Sodium than Chinese Broccoli.
• While 300 kcal of Raw Chinese Broccoli contain 8.5 times more Calcium, 1.6 times more Phosphorus, 2.9 times more Selenium, 1.7 times more Zinc and 1.5 times more Water than Canned Tomato Puree.
• Both Tomato Puree and Chinese Broccoli contain similar levels of Magnesium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Puree have 1.3 times more Carbohydrate and 3.8 times more Sugars than Chinese Broccoli.
• While 300 kcal of Raw Chinese Broccoli contain 5.3 times more Fat, 99 times more Omega 3 and 2 times more Fiber than Canned Tomato Puree.
• Both Tomato Puree and Chinese Broccoli offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in 300 calories.