Comparing Nutrients in 5 ounces Chinese Broccoli VS Tomato Puree

Macros Ratio

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

Macro Nutrients

	Chinese Broccoli	Tomato Puree	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.6g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	9.44% 6.85g	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	NA	4.65% 3.37g	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	NA	% 3.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Tomato Puree	Recommended Dietary Allowance
Vitamin A	13.5% 122μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	13.7% 0.18mg	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% 147μg	3.9% 15.6μg	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	46.6% 42mg	16.7% 15mg	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	4.72% 0.71mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Tomato Puree	Recommended Dietary Allowance
Calcium	15% 149mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	45.2% 0.41mg	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	10.5% 0.84mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	8.7% 61mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese Broccoli versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chinese Broccoli vs Tomato Puree:

• 5 ounces of Chinese Broccoli have 3.3 times more Vitamin A, 4 times more Vitamin B1, 1.9 times more Vitamin B2, 9.5 times more Vitamin B9, 2.8 times more Vitamin C and 26.2 times more Vitamin K than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 3.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 3.9 times more Vitamin E than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chinese Broccoli vs Tomato Puree:

• 5 ounces of Chinese Broccoli have 5.8 times more Calcium and 2 times more Selenium than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 4.5 times more Copper, 3 times more Iron and 1.6 times more Potassium than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Puree contain similar levels of Magnesium, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese Broccoli have 67.8 times more Omega 3 and 1.4 times more Fiber than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 1.9 times more Carbohydrate, 5.5 times more Sugars and 1.4 times more Protein than Raw Chinese Broccoli.
• 5 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in five ounces.