Comparing Nutrients in 100 grams Broccoli Leaves VS Tomato Juice with Salt

Macros Ratio

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

Macro Nutrients

	Broccoli Leaves	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.9% 5.06g	2.7% 3.53g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	3.56% 2.58g	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	1.83% 1.33g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	5.32% 2.98g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Broccoli Leaves	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.4% 0.07mg	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	17.8% 71μg	5% 20μg	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	104% 93mg	78% 70mg	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	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Leaves	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.9μg	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	11% 0.88mg	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	2.96% 0.068mg	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	9.43% 66mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Leaves VS Tomato Juice with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Leaves versus 100 g of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Leaves vs Tomato Juice with Salt:

• 100 grams of Broccoli Leaves have 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 Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 1.5 times more Vitamin B1 than Raw Broccoli Leaves.
• Both Broccoli Leaves and Tomato Juice with Salt provide similar amounts of Vitamin B3 per 100 grams.
• Both Raw Broccoli Leaves as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Leaves vs Tomato Juice with Salt:

• 100 grams of Broccoli Leaves have 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 Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 9.4 times more Sodium than Raw Broccoli Leaves.
• Both Broccoli Leaves and Tomato Juice with Salt contain similar levels of Copper and Water per 100 grams.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Leaves have 25.8 times more Omega 3, 1.4 times more Carbohydrate, 5.8 times more Fiber and 3.5 times more Protein than Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 1.7 times more Sugars than Raw Broccoli Leaves.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Leaves as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.