Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• Cooked Ripe Red Tomatoes: 556g

Cooked Broccoli Raab has 1.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Broccoli Raab or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Broccoli Raab	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	17% 22.3g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	19% 14g	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	1.32% 0.96g	10% 7.28g	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	% 0.92g	% 6.56g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	29.5% 11g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	101% 908μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	33.8% 0.44mg	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	71% 284μg	18% 72.2μg	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	164% 148mg	141% 127mg	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	67.5% 10mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	47% 472mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	46.3% 0.42mg	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	63.5% 5.1mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	25.4% 0.58mg	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	47% 328mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	9.9% 366g	14% 524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Broccoli Raab vs Cooked Ripe Red Tomatoes:

• Cooked Broccoli Raab has 6.8 times more Vitamin A, 3.4 times more Vitamin B1, 4.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 3.9 times more Vitamin B9, 3.3 times more Vitamin E and 65.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Broccoli Raab and Cooked Ripe Red Tomatoes have similar amounts of Vitamin C per 100 kcal.
• Both Cooked Broccoli Raab as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Broccoli Raab vs Cooked Ripe Red Tomatoes:

• Cooked Broccoli Raab has 7.7 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Selenium, 3.7 times more Sodium and 2.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Copper and 1.4 times more Water than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Broccoli Raab has 3.4 times more Fat, 4.3 times more Saturated Fat, 72.4 times more Omega 3, 2.9 times more Fiber and 2.9 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Omega 6, 1.8 times more Carbohydrate, 5.6 times more Sugars and 7.6 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Cooked Broccoli Raab as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.