Comparing Nutrients in 5 ounces Broccoli Leaves VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Broccoli Leaves	34%	9%	57%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Broccoli Leaves	Tomato Puree	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	5.5% 7.17g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	8.58% 3.26g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Broccoli Leaves	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.65% 0.9mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	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	25% 101μg	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	147% 132mg	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	NA	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Leaves	Tomato Puree	Recommended Dietary Allowance
Calcium	6.8% 68mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	15.6% 1.25mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	13.4% 94mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.47% 129g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Leaves VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Leaves 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 Broccoli Leaves vs Tomato Puree:

• 5 ounces of Broccoli Leaves have 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.5 times more Vitamin B9 and 8.8 times more Vitamin C than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2.3 times more Vitamin B3 than Raw Broccoli Leaves.
• Both Raw Broccoli Leaves as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Broccoli Leaves have 2.7 times more Calcium, 1.4 times more Manganese, 1.7 times more Phosphorus and 4.3 times more Selenium than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 6.4 times more Copper, 2 times more Iron and 1.4 times more Potassium than Raw Broccoli Leaves.
• Both Broccoli Leaves and Tomato Puree contain similar levels of Magnesium, 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 Broccoli Leaves have 32.3 times more Omega 3, 1.2 times more Fiber and 1.8 times more Protein than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 1.8 times more Carbohydrate and 3.3 times more Sugars than Raw Broccoli Leaves.
• 5 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Broccoli Leaves as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in five ounces.