Comparing Nutrients in 7 ounces Broccoli VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Broccoli	Tomato Powder	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	114% 148g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	120% 87g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	86% 32.7g	38g per day for Men 19-50 years
Protein	10% 5.6g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tomato Powder	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	69.8% 0.91mg	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	31.3% 125μg	59.5% 238μg	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	197% 177mg	257% 232mg	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	10.3% 1.55mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tomato Powder	Recommended Dietary Allowance
Calcium	9.33% 93mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	274% 2.46mg	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	18% 1.45mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	168% 3.87mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.16% 6.07g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.1 times more Vitamin K than Tomato Powder.
• While Tomato Powder contains 27.8 times more Vitamin A, 12.9 times more Vitamin B1, 6.5 times more Vitamin B2, 14.3 times more Vitamin B3, 6.6 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 1.3 times more Vitamin C and 15.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Tomato Powder:

• Raw Broccoli has 29.2 times more Water than Tomato Powder.
• While Tomato Powder contains 3.5 times more Calcium, 25.3 times more Copper, 6.2 times more Iron, 8.5 times more Magnesium, 9.3 times more Manganese, 4.5 times more Phosphorus, 6.1 times more Potassium, 2.1 times more Selenium, 4.1 times more Sodium and 4.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 9 times more Omega 3 than Tomato Powder.
• While Tomato Powder contains 8.9 times more Energy, 3.5 times more Omega 6, 11.2 times more Carbohydrate, 25.8 times more Sugars, 6.3 times more Fiber and 4.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Tomato Powder have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.