Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Broccoli Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Broccoli Leaves	Recommended Dietary Allowance
Energy	0.52% 15kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	3.9% 5.06g	130g per day for Men 19-50 years
Sugars	NA	2.04% 1.48g	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	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	5.32% 2.98g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	12.2% 0.16mg	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	2.25% 9μg	17.8% 71μg	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	6.9% 6.2mg	104% 93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Broccoli Leaves	Recommended Dietary Allowance
Calcium	2% 20mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	5% 0.045mg	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	3.25% 0.26mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	9.96% 0.23mg	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	2% 14mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Broccoli Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Broccoli Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Tomatoes with Green Chilies vs Broccoli Leaves:

• 100 g of Raw Broccoli Leaves contain 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 3.6 times more Vitamin B5, 1.5 times more Vitamin B6, 7.9 times more Vitamin B9 and 15 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Broccoli Leaves provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Broccoli Leaves:

• 100 grams of Canned Tomatoes with Green Chilies have 2 times more Copper and 14.9 times more Sodium than Broccoli Leaves.
• While 100 g of Raw Broccoli Leaves contain 2.4 times more Calcium, 3.4 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 4.7 times more Phosphorus, 3 times more Potassium, 7.5 times more Selenium and 3.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Broccoli Leaves contain similar levels of Water per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Broccoli Leaves contain 129 times more Omega 3, 1.4 times more Carbohydrate and 4.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams 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 Raw Broccoli Leaves provide inadequate amounts of Energy and Omega 6 in 100 grams.