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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Broccoli Raab	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.1% 4.04g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	NA	38g per day for Men 19-50 years
Protein	8.02% 4.5g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.6% 134g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Broccoli Raab 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 Raab vs Canned Tomatoes with Green Chilies:

• 5 ounces of Broccoli Raab have 6.6 times more Vitamin A, 4.8 times more Vitamin B1, 6.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 9.2 times more Vitamin B9 and 3.3 times more Vitamin C than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Broccoli Raab 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 Raab vs Canned Tomatoes with Green Chilies:

• 5 ounces of Broccoli Raab have 5.4 times more Calcium, 8.2 times more Iron, 2 times more Magnesium, 3 times more Manganese, 5.2 times more Phosphorus, 1.8 times more Potassium and 5.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.1 times more Copper and 12.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab 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 Zinc
• Both Raw Broccoli Raab as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 189 times more Omega 3 and 4.6 times more Protein than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Carbohydrate than Raw Broccoli Raab.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in five ounces.