Comparing Nutrients in 300 calories Chinese BroccoliVS Tomatoes in Juice with Salt

Weight per 300 calories

Chinese Broccoli

1154g

Tomatoes in Juice with Salt

1875g

Chinese Broccoli has 1.6 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Chinese Broccoli or Tomatoes in Juice with Salt?

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Tomatoes in Juice with Salt

16%

12%

72%

300 kcal ▼

Macro Nutrients

Chinese Broccolivs Tomatoes in Juice with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.04%8.77g

Fat

4.83%4.7g

8.77 gvs4.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.2%1.34g

Saturated Fat

2%0.64g

1.34 gvs0.64 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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195%3.13g

Omega 3

4.7%0.075g

3.13 gvs0.075 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.43%0.92g

Omega 6

10.7%1.8g

0.92 gvs1.8 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.4%54g

Carbohydrate

50%65g

54 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g

Sugars

66%48g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10 gvs48 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

34%24.6g

≤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]

NA gvs24.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%23.3g

NA gvs23.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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79%30g

Fiber

94%35.6g

30 gvs35.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.7%14g

Protein

26.5%15g

14 gvs15 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chinese Broccolivs Tomatoes in Juice with Salt

110%992μg

Vitamin A

41.7%375μg

RAE, retinol activity equivalents

992 μgvs375 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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96%1.15mg

Vitamin B1

898%10.8mg

Thiamine

1.15 mgvs10.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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136%1.77mg

Vitamin B2

79.3%1.03mg

Riboflavin

1.77 mgvs1.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%5.3mg

Vitamin B3

83.4%13.4mg

Niacin, nicotinic acid, niacinamide

5.3 mgvs13.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

44%2.2mg

Pantothenic acid

NA mgvs2.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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65.7%0.85mg

Vitamin B6

160%2.1mg

Pyridoxine

0.85 mgvs2.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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300%1200μg

Vitamin B9

37.5%150μg

Folates and Folic Acid

1200 μgvs150 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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379%342mg

Vitamin C

263%236mg

Ascorbic acid

342 mgvs236 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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38.5%5.77mg

Vitamin E

73.8%11mg

Tocopherols and Tocotrienols

5.77 mgvs11 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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857%1028μg

Vitamin K

40.6%48.8μg

Phytomenadione or phylloquinone

1028 μgvs48.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chinese Broccolivs Tomatoes in Juice with Salt

121%1212mg

Calcium

62%619mg

1212 mgvs619 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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82%0.74mg

Copper

108%0.98mg

0.74 mgvs0.98 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

2.4%96μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs96 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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85%6.8mg

Iron

134%10.7mg

6.8 mgvs10.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52%219mg

Magnesium

44.6%188mg

219 mgvs188 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

55.4%1.28mg

NA mgvs1.28 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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71%496mg

Phosphorus

45.5%319mg

496 mgvs319 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3162mg

Potassium

105%3581mg

3162 mgvs3581 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.4%16μg

Selenium

24%13μg

16 μgvs13 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.4%80.8mg

Sodium

144%2156mg

80.8 mgvs2156 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43%4.73mg

Zinc

20.5%2.25mg

4.73 mgvs2.25 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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29%1068g

Water

48%1777g

1068 gvs1777 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Chinese Broccoli vs Tomatoes in Juice with Salt:

Raw Chinese Broccoli has 2.6 times more Vitamin A, 1.7 times more Vitamin B2, 8 times more Vitamin B9, 1.4 times more Vitamin C and 21.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 9.3 times more Vitamin B1, 2.5 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.9 times more Vitamin E than Raw Chinese Broccoli.
Both Raw Chinese Broccoli as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chinese Broccoli vs Tomatoes in Juice with Salt:

Raw Chinese Broccoli has 2 times more Calcium, 1.6 times more Phosphorus, 1.2 times more Selenium and 2.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Copper, 1.6 times more Iron, 26.7 times more Sodium and 1.7 times more Water than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Chinese Broccoli has 1.9 times more Fat, 2.1 times more Saturated Fat and 41.7 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Omega 6 and 4.7 times more Sugars than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Chinese Broccoli as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Chinese BroccoliVS Fiddlehead FernsTomatoes in Juice with SaltVS Fiddlehead FernsChinese BroccoliVS Stewed Canned TomatoesTomatoes in Juice with SaltVS Stewed Canned Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Chinese BroccoliVS Tomatoes in Juice with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Chinese Broccoli or Tomatoes in Juice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: