Comparing Nutrients in 500 calories Tomatoes in Juice VS Boiled Broccoli

Weight per 500 calories

• Tomatoes in Juice: 3125g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 2.2 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 500 calories - Tomatoes in Juice or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Tomatoes in Juice	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	79% 103g	130g per day for Men 19-50 years
Sugars	110% 79.7g	27.4% 20g	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	56.5% 41g	14.6% 10.6g	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	% 38.8g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	156% 59.4g	124% 47g	38g per day for Men 19-50 years
Protein	44% 24.7g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	76.4% 688μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	220% 2.86mg	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	62.5% 250μg	386% 1543μg	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	438% 394mg	1030% 927mg	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	123% 18.4mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.5% 91μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	103% 1031mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	1.43% 57μg	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	223% 18mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	120% 2.77mg	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	76% 531mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	80% 2961g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice vs Boiled Broccoli:

• Canned Red Ripe Tomatoes in Tomato Juice have 20 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin A, 2.4 times more Vitamin B5, 6.2 times more Vitamin B9, 2.4 times more Vitamin C and 22.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin E per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice vs Boiled Broccoli:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.8 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 1.4 times more Potassium and 2.3 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Sodium and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Broccoli have similar amounts of Magnesium and Selenium per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.3 times more Fat, 4.2 times more Omega 6, 4 times more Sugars, 3.9 times more Fructose and 1.3 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.6 times more Omega 3 and 1.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.