Comparing Nutrients in 500 calories Cooked Chinese BroccoliVS Tomatoes in Juice with Salt

Weight per 500 calories

Cooked Chinese Broccoli

2273g

Tomatoes in Juice with Salt

3125g

Cooked Chinese Broccoli has 1.4 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 500 calories - Cooked Chinese Broccoli or Tomatoes in Juice with Salt?

Macros Ratio

Protein Fat Carbs

Cooked Chinese Broccoli

17%

25%

58%

Tomatoes in Juice with Salt

16%

12%

72%

500 kcal ▼

Macro Nutrients

Cooked Chinese Broccolivs Tomatoes in Juice with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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17%16.4g

Fat

8.05%7.8g

16.4 gvs7.8 g

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

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7.8%2.5g

Saturated Fat

3.32%1.06g

2.5 gvs1.06 g

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

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366%5.86g

Omega 3

7.8%0.13g

5.86 gvs0.13 g

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

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10%1.73g

Omega 6

18%3.03g

1.73 gvs3.03 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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66.6%86.6g

Carbohydrate

83.4%108g

86.6 gvs108 g

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

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26.3%19g

Sugars

110%79.7g

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

19 gvs79.7 g

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

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Fructose

56.5%41g

≤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 gvs41 g

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

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Glucose

%38.8g

NA gvs38.8 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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150%57g

Fiber

156%59.4g

57 gvs59.4 g

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

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46.3%26g

Protein

44%24.7g

26 gvs24.7 g

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

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Vitamins

Cooked Chinese Broccolivs Tomatoes in Juice with Salt

207%1864μg

Vitamin A

69.4%625μg

RAE, retinol activity equivalents

1864 μgvs625 μg

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

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180%2.16mg

Vitamin B1

1497%18mg

Thiamine

2.16 mgvs18 mg

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

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255%3.3mg

Vitamin B2

132%1.7mg

Riboflavin

3.3 mgvs1.7 mg

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

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62%9.93mg

Vitamin B3

139%22.3mg

Niacin, nicotinic acid, niacinamide

9.93 mgvs22.3 mg

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

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72.3%3.6mg

Vitamin B5

73%3.66mg

Pantothenic acid

3.6 mgvs3.66 mg

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

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122%1.6mg

Vitamin B6

267%3.47mg

Pyridoxine

1.6 mgvs3.47 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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563%2250μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

2250 μgvs250 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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712%641mg

Vitamin C

438%394mg

Ascorbic acid

641 mgvs394 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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72.7%11mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

11 mgvs18.4 mg

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

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1606%1927μg

Vitamin K

67.7%81.3μg

Phytomenadione or phylloquinone

1927 μgvs81.3 μg

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

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Minerals

Cooked Chinese Broccolivs Tomatoes in Juice with Salt

227%2273mg

Calcium

103%1031mg

2273 mgvs1031 mg

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

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154%1.4mg

Copper

181%1.63mg

1.4 mgvs1.63 mg

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

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Fluoride

4%159μg

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

NA μgvs159 μg

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

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159%12.7mg

Iron

223%18mg

12.7 mgvs18 mg

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

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97%409mg

Magnesium

74.4%313mg

409 mgvs313 mg

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

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261%6mg

Manganese

92%2.13mg

6 mgvs2.13 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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133%932mg

Phosphorus

76%531mg

932 mgvs531 mg

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

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174%5932mg

Potassium

176%5969mg

5932 mgvs5969 mg

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

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53.7%29.5μg

Selenium

39.8%22μg

29.5 μgvs22 μg

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

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10.6%159mg

Sodium

240%3594mg

159 mgvs3594 mg

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

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80.6%8.86mg

Zinc

34%3.75mg

8.86 mgvs3.75 mg

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

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57.5%2126g

Water

80%2961g

2126 gvs2961 g

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

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Lets compare vitamin content per 500 calories of Cooked Chinese Broccoli vs Tomatoes in Juice with Salt:

Cooked Chinese Broccoli has 3 times more Vitamin A, 1.9 times more Vitamin B2, 9 times more Vitamin B9, 1.6 times more Vitamin C and 23.7 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 8.3 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.7 times more Vitamin E than Cooked Chinese Broccoli.
Both Cooked Chinese Broccoli and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B5 per 500 kcal.
Both Cooked Chinese Broccoli as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chinese Broccoli vs Tomatoes in Juice with Salt:

Cooked Chinese Broccoli has 2.2 times more Calcium, 1.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Selenium and 2.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Iron, 22.6 times more Sodium and 1.4 times more Water than Cooked Chinese Broccoli.
Both Cooked Chinese Broccoli and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Chinese Broccoli has 2.1 times more Fat, 2.4 times more Saturated Fat and 46.9 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 1.8 times more Omega 6, 1.3 times more Carbohydrate and 4.2 times more Sugars than Cooked Chinese Broccoli.
Both Cooked Chinese Broccoli and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Cooked Chinese Broccoli as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Chinese BroccoliVS Cooked Napa CabbageTomatoes in Juice with SaltVS Cooked Napa CabbageCooked Chinese BroccoliVS Stewed Canned TomatoesTomatoes in Juice with SaltVS Stewed Canned Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Cooked Chinese BroccoliVS Tomatoes in Juice with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Chinese Broccoli or Tomatoes in Juice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: