Comparing Nutrients in 300 calories Boiled BroccoliVS Tomato Juice with Salt

Weight per 300 calories

Boiled Broccoli

857g

Tomato Juice with Salt

1765g

Boiled Broccoli has 2.1 times more energy per 100g than Tomato Juice with Salt. It has low energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Tomato Juice with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Tomato Juice with Salt

17%

13%

70%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Tomato 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 .

Find Vegetables rich in Energy

3.62%3.5g

Fat

5.28%5.1g

3.5 gvs5.1 g

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

Find Vegetables rich in Fat

2.1%0.68g

Saturated Fat

1.05%0.34g

0.68 gvs0.34 g

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

Find Vegetables rich in Saturated Fat

63.8%1g

Omega 3

5.5%0.088g

1 gvs0.088 g

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

Find Vegetables rich in Omega 3

2.57%0.44g

Omega 6

2.3%0.39g

0.44 gvs0.39 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

47.3%61.5g

Carbohydrate

48%62.3g

61.5 gvs62.3 g

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

Find Vegetables rich in Carbohydrate

16.4%12g

Sugars

62.8%45.5g

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

12 gvs45.5 g

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

Find Vegetables rich in Sugars

8.75%6.34g

Fructose

32.4%23.5g

≤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]

6.34 gvs23.5 g

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

Find Vegetables rich in Fructose

%4.2g

Glucose

%22g

4.2 gvs22 g

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

Find Vegetables rich in Glucose

%0.69g

Sucrose

%0g

0.69 gvs0 g

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

Find Vegetables rich in Sucrose

74.4%28.3g

Fiber

18.6%7.06g

28.3 gvs7.06 g

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

Find Vegetables rich in Fiber

36.4%20.4g

Protein

26.8%15g

20.4 gvs15 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Tomato Juice with Salt

73.3%660μg

Vitamin A

45%406μg

RAE, retinol activity equivalents

660 μgvs406 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

45%0.54mg

Vitamin B1

147%1.76mg

Thiamine

0.54 mgvs1.76 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

81%1.05mg

Vitamin B2

106%1.38mg

Riboflavin

1.05 mgvs1.38 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

29.6%4.74mg

Vitamin B3

74.2%12mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs12 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

106%5.3mg

Vitamin B5

Pantothenic acid

5.3 mgvsNA mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

132%1.7mg

Vitamin B6

95%1.24mg

Pyridoxine

1.7 mgvs1.24 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

231%926μg

Vitamin B9

88.2%353μg

Folates and Folic Acid

926 μgvs353 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

618%556mg

Vitamin C

1375%1237mg

Ascorbic acid

556 mgvs1237 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

83%12.4mg

Vitamin E

37.6%5.65mg

Tocopherols and Tocotrienols

12.4 mgvs5.65 mg

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

Find Vegetables rich in Vitamin E

1008%1209μg

Vitamin K

34%40.6μg

Phytomenadione or phylloquinone

1209 μgvs40.6 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Broccolivs Tomato Juice with Salt

34.3%343mg

Calcium

17.6%176mg

343 mgvs176 mg

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

Find Vegetables rich in Calcium

58%0.52mg

Copper

82.4%0.74mg

0.52 mgvs0.74 mg

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

Find Vegetables rich in Copper

0.86%34.3μg

Fluoride

3.04%122μg

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

34.3 μgvs122 μg

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

Find Vegetables rich in Fluoride

71.8%5.74mg

Iron

86%6.9mg

5.74 mgvs6.9 mg

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

Find Vegetables rich in Iron

43%180mg

Magnesium

46.2%194mg

180 mgvs194 mg

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

Find Vegetables rich in Magnesium

72.3%1.66mg

Manganese

52%1.2mg

1.66 mgvs1.2 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

82%574mg

Phosphorus

48%335mg

574 mgvs335 mg

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

Find Vegetables rich in Phosphorus

74%2511mg

Potassium

113%3829mg

2511 mgvs3829 mg

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

Find Vegetables rich in Potassium

25%13.7μg

Selenium

16%8.82μg

13.7 μgvs8.82 μg

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

Find Vegetables rich in Selenium

23.4%351mg

Sodium

298%4465mg

351 mgvs4465 mg

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

Find Vegetables rich in Sodium

35%3.86mg

Zinc

17.6%1.94mg

3.86 mgvs1.94 mg

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

Find Vegetables rich in Zinc

20.7%765g

Water

45%1663g

765 gvs1663 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Tomato Juice with Salt:

Boiled and Drained Broccoli has 1.6 times more Vitamin A, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, 2.2 times more Vitamin E and 29.8 times more Vitamin K than Canned Tomato Juice with Salt.
While Canned Tomato Juice with Salt contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.2 times more Vitamin C than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Tomato Juice with Salt:

Boiled and Drained Broccoli has 1.9 times more Calcium, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Selenium and 2 times more Zinc than Canned Tomato Juice with Salt.
While Canned Tomato Juice with Salt contains 1.4 times more Copper, 3.6 times more Fluoride, 1.5 times more Potassium, 12.7 times more Sodium and 2.2 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Tomato Juice with Salt have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 11.6 times more Omega 3, 4 times more Fiber and 1.4 times more Protein than Canned Tomato Juice with Salt.
While Canned Tomato Juice with Salt contains 1.5 times more Fat, 3.8 times more Sugars and 3.7 times more Fructose than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Broccoli as well as Canned Tomato Juice with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliTomato Juice with SaltVS Frozen Chopped BroccoliBoiled BroccoliVS Tomato PasteTomato Juice with SaltVS Tomato Paste

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Tomato Juice with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Tomato Juice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: