Comparing Nutrients in 500 calories Tomato Juice with Salt VS Chinese Broccoli

Weight per 500 calories

• Tomato Juice with Salt: 2941g
• Chinese Broccoli: 1923g

Raw Chinese Broccoli has 1.5 times more energy per unit of mass than Canned Tomato Juice with Salt, which is very low in comparison to other foods. Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomato Juice with Salt or Chinese Broccoli?

Macros Ratio

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

Macro Nutrients

	Tomato Juice with Salt	Chinese Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	6.97% 2.23g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	326% 5.2g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	9.05% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	69% 90g	130g per day for Men 19-50 years
Sugars	105% 76g	23.3% 17g	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	54% 39g	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	% 36.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	132% 50g	38g per day for Men 19-50 years
Protein	44.6% 25g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	75% 676μg	184% 1654μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	160% 1.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	226% 2.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	55% 8.83mg	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	158% 2.06mg	109% 1.42mg	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	147% 588μg	500% 2000μg	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	2291% 2062mg	632% 569mg	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	62.7% 9.4mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	1428% 1713μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Chinese Broccoli	Recommended Dietary Allowance
Calcium	29.4% 294mg	202% 2019mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	137% 1.23mg	0.9mg per day for Men 19-50 years
Fluoride	5.07% 203μg	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	143% 11.5mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	80% 559mg	118% 827mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	155% 5269mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	496% 7441mg	8.97% 135mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	71.7% 7.9mg	11mg per day for Men 19-50 years
Water	75% 2772g	48% 1780g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS Chinese Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Juice with Salt or Chinese Broccoli?

Lets compare vitamin content per 500 calories of Tomato Juice with Salt vs Chinese Broccoli:

• 500 calories of Tomato Juice with Salt have 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 Chinese Broccoli.
• While 500 kcal of Raw Chinese Broccoli contain 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 Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Chinese Broccoli provide similar amounts of Vitamin E per 500 calories.
• Both Canned Tomato Juice with Salt as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Juice with Salt vs Chinese Broccoli:

• 500 calories of Tomato Juice with Salt have 1.2 times more Potassium, 55.3 times more Sodium and 1.6 times more Water than Chinese Broccoli.
• While 500 kcal of Raw Chinese Broccoli contain 6.9 times more Calcium, 1.5 times more Phosphorus, 1.8 times more Selenium and 2.4 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Chinese Broccoli contain similar levels of Copper, Iron and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Juice with Salt have 4.5 times more Sugars than Chinese Broccoli.
• While 500 kcal of Raw Chinese Broccoli contain 1.7 times more Fat, 35.4 times more Omega 3 and 4.3 times more Fiber than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Chinese Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3
• Both Canned Tomato Juice with Salt as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in 500 calories.