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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Leaves	34%	9%	57%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Broccoli Leaves	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.13% 0.041g	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	0.68% 0.12g	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	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	4.9% 3.56g	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	2.3% 1.67g	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	% 1.82g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5.32% 2.98g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Leaves	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	NA	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.54% 0.098mg	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	2.25% 9μg	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	7.78% 7mg	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	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Leaves	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.87% 35μg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	4.9% 0.11mg	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	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	8.74% 297mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.47% 91g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Broccoli Leaves versus 100 g of Tomato Sauce 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 Sauce with Salt:

• 100 grams of Broccoli Leaves have 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 7.9 times more Vitamin B9 and 13.3 times more Vitamin C than Tomato Sauce with Salt.
• While 100 g of Canned Tomato Sauce with Salt contain 1.6 times more Vitamin B3 than Raw Broccoli Leaves.
• Both Raw Broccoli Leaves as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Broccoli Leaves have 3.4 times more Calcium, 1.7 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus, 5 times more Selenium and 1.8 times more Zinc than Tomato Sauce with Salt.
• While 100 g of Canned Tomato Sauce with Salt contain 2.6 times more Copper and 17.6 times more Sodium than Raw Broccoli Leaves.
• Both Broccoli Leaves and Tomato Sauce with Salt contain similar levels of Iron, Potassium and Water per 100 grams.
• 100 grams of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Leaves have 25.8 times more Omega 3, 1.5 times more Fiber and 2.5 times more Protein than Tomato Sauce with Salt.
• While 100 g of Canned Tomato Sauce with Salt contain 2.4 times more Sugars than Raw Broccoli Leaves.
• Both Broccoli Leaves and Tomato Sauce with Salt offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Tomato Sauce with Salt provide inadequate amounts of Omega 3
• Both Raw Broccoli Leaves as well as Canned Tomato Sauce with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.