Comparing Nutrients in 7 ounces Chinese Broccoli VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Chinese Broccoli	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.13% 9.27g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	19% 171μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	2.6% 0.034mg	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	51.6% 206μg	2.5% 9.92μg	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	65.3% 58.7mg	17.4% 15.7mg	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	6.6% 0.99mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 177μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	21% 208mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	24.7% 0.22mg	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	14.6% 1.17mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	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	12% 85.3mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chinese Broccoli vs Stewed Canned Tomatoes:

• Raw Chinese Broccoli has 9.6 times more Vitamin A, 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 4.4 times more Vitamin B6, 20.8 times more Vitamin B9, 3.7 times more Vitamin C and 37.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.6 times more Vitamin B3 and 1.7 times more Vitamin E than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chinese Broccoli vs Stewed Canned Tomatoes:

• Raw Chinese Broccoli has 3.1 times more Calcium, 1.6 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Copper, 2.3 times more Iron and 31.6 times more Sodium than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chinese Broccoli has 90.3 times more Omega 3, 2.6 times more Fiber and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 4 times more Sugars than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.