Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tomatoes in Juice with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	1.04% 0.75g	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	3.6% 2.6g	0.47% 0.34g	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	% 2.46g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.22g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	26% 0.34mg	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	3.97% 16μg	41% 165μg	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	27.8% 25mg	44.5% 40mg	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	7.8% 1.17mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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% 1.13mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	34% 0.78mg	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	4.8% 33.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Broccoli Raab:

• 7 ounces of Tomatoes in Juice with Salt have 3.5 times more Vitamin B1 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 6.6 times more Vitamin A, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 10.4 times more Vitamin B9, 1.6 times more Vitamin C, 2.7 times more Vitamin E and 86.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Broccoli Raab:

• 7 ounces of Tomatoes in Juice with Salt have 1.2 times more Copper and 3.5 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.3 times more Calcium, 3.8 times more Iron, 2.2 times more Magnesium, 5.8 times more Manganese, 4.3 times more Phosphorus and 6.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 1.2 times more Carbohydrate and 6.7 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 47.3 times more Omega 3, 1.4 times more Fiber and 4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.