Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Flower Clusters Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Flower Clusters Broccoli	34%	9%	57%

Macro Nutrients

	Tomato Juice with Salt	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	7.72% 10g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	4.05% 2.94g	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	3.64% 2.64g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	12% 4.56g	38g per day for Men 19-50 years
Protein	3% 1.7g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	24.3% 0.32mg	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	9.92% 39.7μg	35.2% 141μg	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	155% 139mg	206% 185mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	19.8% 0.45mg	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	5.4% 37.7mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Flower Clusters Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Juice with Salt versus 7 oz of Flower Clusters Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Flower Clusters Broccoli:

• 7 ounces of Tomato Juice with Salt have 1.5 times more Vitamin B1 than Flower Clusters Broccoli.
• While 7 oz of Raw Flower Clusters Broccoli contain 1.5 times more Vitamin B2, 2.3 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Flower Clusters Broccoli provide similar amounts of Vitamin B3 per seven ounces.
• Both Canned Tomato Juice with Salt as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Flower Clusters Broccoli:

• 7 ounces of Tomato Juice with Salt have 9.4 times more Sodium than Flower Clusters Broccoli.
• While 7 oz of Raw Flower Clusters Broccoli contain 4.8 times more Calcium, 2.3 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 3.5 times more Phosphorus, 1.5 times more Potassium, 6 times more Selenium and 3.6 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Flower Clusters Broccoli contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Juice with Salt have 1.7 times more Sugars than Flower Clusters Broccoli.
• While 7 oz of Raw Flower Clusters Broccoli contain 25.8 times more Omega 3, 1.4 times more Carbohydrate, 5.8 times more Fiber and 3.5 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Flower Clusters Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.