Comparing Nutrients in 100 calories Chinese Broccoli VS Tomato Puree

Weight per 100 calories

• Chinese Broccoli: 385g
• Tomato Puree: 263g

Canned Tomato Puree has 1.5 times more energy per unit of mass than Raw Chinese Broccoli, which is low in comparison to other foods. Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Chinese Broccoli or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Chinese Broccoli	Tomato Puree	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.92g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18% 23.6g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	17.5% 12.7g	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	8.64% 6.26g	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	% 6.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	13% 5g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Tomato Puree	Recommended Dietary Allowance
Vitamin A	36.8% 331μg	7.6% 68.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	25.5% 0.33mg	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	100% 400μg	7.24% 29μg	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	126% 114mg	31% 28mg	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	13% 1.92mg	34.6% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	286% 343μg	7.46% 8.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Tomato Puree	Recommended Dietary Allowance
Calcium	40.4% 404mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	84% 0.76mg	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	28.4% 2.27mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	14.4% 60.5mg	420mg per day for Men 19-50 years
Manganese	NA	19.3% 0.44mg	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	23.6% 165mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	31% 1054mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.58mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	9.62% 356g	6.25% 231g	3700g per day for Men 19-50 years

Chinese Broccoli VS Tomato Puree Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Chinese Broccoli or Tomato Puree?

Lets compare vitamin content per 100 calories of Chinese Broccoli vs Tomato Puree:

• 100 calories of Chinese Broccoli have 4.8 times more Vitamin A, 5.8 times more Vitamin B1, 2.8 times more Vitamin B2, 13.8 times more Vitamin B9, 4.1 times more Vitamin C and 38.3 times more Vitamin K than Tomato Puree.
• While 100 kcal of Canned Tomato Puree contain 2.2 times more Vitamin B3 and 2.7 times more Vitamin E than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Puree provide similar amounts of Vitamin B6 per 100 calories.
• Both Raw Chinese Broccoli as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Chinese Broccoli vs Tomato Puree:

• 100 calories of Chinese Broccoli have 8.5 times more Calcium, 1.2 times more Magnesium, 1.6 times more Phosphorus, 2.9 times more Selenium, 1.7 times more Zinc and 1.5 times more Water than Tomato Puree.
• While 100 kcal of Canned Tomato Puree contain 3.1 times more Copper, 2.1 times more Iron and 2.7 times more Sodium than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Puree contain similar levels of Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Chinese Broccoli have 5.3 times more Fat, 99 times more Omega 3 and 2 times more Fiber than Tomato Puree.
• While 100 kcal of Canned Tomato Puree contain 1.3 times more Carbohydrate and 3.8 times more Sugars than Raw Chinese Broccoli.
• Both Chinese Broccoli and Tomato Puree offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 100 calories.