Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	5.8% 7.56g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	13% 4.96g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	6.3% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	10.7% 0.14mg	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	4.47% 18μg	49% 196μg	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	13.7% 12.3mg	62% 56mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	13.5% 0.12mg	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	6.45% 0.52mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	22.8% 0.52mg	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	3.97% 27.8mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	15.2% 518mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cooked Chinese Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Cooked Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Cooked Chinese Broccoli:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Cooked Chinese Broccoli.
• While 7 oz of Cooked Chinese Broccoli contain 4.1 times more Vitamin A, 2.8 times more Vitamin B1, 7.7 times more Vitamin B2, 11 times more Vitamin B9 and 4.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Chinese Broccoli provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Cooked Chinese Broccoli:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Copper and 57.3 times more Sodium than Cooked Chinese Broccoli.
• While 7 oz of Cooked Chinese Broccoli contain 5 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Selenium and 3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Chinese Broccoli contain similar levels of Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Chinese Broccoli contain 258 times more Omega 3 and 1.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Chinese Broccoli offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.