Comparing Nutrients in 5 ounces Broccoli Leaves VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Broccoli Leaves	34%	9%	57%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Broccoli Leaves	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.24% 0.041g	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	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	NA	38g per day for Men 19-50 years
Protein	7.54% 4.22g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Broccoli Leaves	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.65% 0.9mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Leaves	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	6.8% 68mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	14% 0.13mg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.47% 129g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Leaves VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Leaves versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Leaves vs Canned Tomatoes with Green Chilies:

• 5 ounces of Broccoli Leaves have 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 3.6 times more Vitamin B5, 1.5 times more Vitamin B6, 7.9 times more Vitamin B9 and 15 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Broccoli Leaves and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Broccoli Leaves as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Leaves vs Canned Tomatoes with Green Chilies:

• 5 ounces of Broccoli Leaves have 2.4 times more Calcium, 3.4 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 4.7 times more Phosphorus, 3 times more Potassium, 7.5 times more Selenium and 3.1 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2 times more Copper and 14.9 times more Sodium than Raw Broccoli Leaves.
• Both Broccoli Leaves and Canned Tomatoes with Green Chilies contain similar levels of Water per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Leaves have 129 times more Omega 3, 1.4 times more Carbohydrate and 4.3 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Leaves as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in five ounces.