Comparing Nutrients in 300 calories Tomatoes in Juice VS Broccoli

Weight per 300 calories

• Tomatoes in Juice: 1875g
• Broccoli: 882g

Raw Broccoli has 2.1 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice, which is low in comparison to other foods. Tomatoes in Juice having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	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	50% 65g	45% 58.6g	130g per day for Men 19-50 years
Sugars	66% 48g	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	34% 24.6g	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	% 23.3g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	94% 35.6g	60.4% 23g	38g per day for Men 19-50 years
Protein	26.5% 15g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Broccoli	Recommended Dietary Allowance
Vitamin A	46% 413μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	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	37.5% 150μg	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	263% 236mg	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	73.8% 11mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Broccoli	Recommended Dietary Allowance
Calcium	62% 619mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	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	45.5% 319mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	48% 1777g	21.3% 788g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice have 1.5 times more Vitamin A, 17.2 times more Vitamin B1, 2.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Vitamin B5, 3.7 times more Vitamin B9, 3.3 times more Vitamin C and 16.5 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 B2 per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice vs Broccoli:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.5 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 1.3 times more Potassium and 2.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Selenium, 1.6 times more Sodium and 1.6 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 Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.4 times more Fat, 4.2 times more Omega 6, 3.2 times more Sugars, 4.1 times more Fructose and 1.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Saturated Fat, 7.4 times more Omega 3 and 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.