Comparing Nutrients in 100 grams Broccoli Leaves VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Broccoli Leaves	34%	9%	57%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Broccoli Leaves	Tomato Powder	Recommended Dietary Allowance
Energy	0.97% 28kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	1% 0.17g	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	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	60.6% 44g	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	6.05% 2.3g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	5.32% 2.98g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Leaves	Tomato Powder	Recommended Dietary Allowance
Vitamin A	NA	96% 862μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	35% 0.46mg	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	30% 120μg	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	130% 117mg	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	81.7% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.7% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Leaves	Tomato Powder	Recommended Dietary Allowance
Calcium	4.8% 48mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	138% 1.24mg	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	11% 0.88mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	85% 1.95mg	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	42% 295mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	56.7% 1927mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	8.93% 134mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Leaves VS Tomato Powder per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Leaves vs Tomato Powder:

• 100 g of Tomato Powder contain 14 times more Vitamin B1, 6.4 times more Vitamin B2, 14.3 times more Vitamin B3, 7 times more Vitamin B5, 2.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Broccoli Leaves.
• Both Raw Broccoli Leaves as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Leaves vs Tomato Powder:

• 100 grams of Broccoli Leaves have 29.6 times more Water than Tomato Powder.
• While 100 g of Tomato Powder contain 3.5 times more Calcium, 27.6 times more Copper, 5.2 times more Iron, 7.1 times more Magnesium, 8.5 times more Manganese, 4.5 times more Phosphorus, 5.9 times more Potassium, 1.8 times more Selenium, 5 times more Sodium and 4.3 times more Zinc than Raw Broccoli Leaves.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Leaves have 18.4 times more Omega 3 than Tomato Powder.
• While 100 g of Tomato Powder contain 10.8 times more Energy, 14.8 times more Carbohydrate, 29.7 times more Sugars, 7.2 times more Fiber and 4.3 times more Protein than Raw Broccoli Leaves.
• 100 grams of Broccoli Leaves provide inadequate amounts of Energy
• 100 grams of Tomato Powder provide inadequate amounts of Omega 3
• Both Raw Broccoli Leaves as well as Tomato Powder provide inadequate amounts of Omega 6 in 100 grams.