Comparing Nutrients in 7 ounces Broccoli Leaves VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Broccoli Leaves	34%	9%	57%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Broccoli Leaves	Tomato Paste	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.72% 10g	29% 37.5g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	12% 4.56g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Broccoli Leaves	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	33% 0.43mg	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	35.2% 141μg	5.95% 24μg	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	206% 185mg	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Leaves	Tomato Paste	Recommended Dietary Allowance
Calcium	9.53% 95mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	80.5% 0.72mg	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	22% 1.75mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	26% 0.6mg	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	18.7% 131mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Leaves VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Leaves versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Leaves vs Tomato Paste:

• 7 ounces of Broccoli Leaves have 3.8 times more Vitamin B5, 5.9 times more Vitamin B9 and 4.3 times more Vitamin C than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.3 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Broccoli Leaves.
• Both Broccoli Leaves and Tomato Paste provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Broccoli Leaves as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Leaves vs Tomato Paste:

• 7 ounces of Broccoli Leaves have 1.3 times more Calcium and 1.2 times more Water than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 8.1 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 3.1 times more Potassium, 1.8 times more Selenium, 2.2 times more Sodium and 1.6 times more Zinc than Raw Broccoli Leaves.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Leaves have 18.4 times more Omega 3 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.9 times more Energy, 3.7 times more Carbohydrate, 8.2 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Raw Broccoli Leaves.
• 7 ounces of Broccoli Leaves provide inadequate amounts of Energy
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Broccoli Leaves as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in seven ounces.