Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Tomatoes

Weight per 100 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Broccoli Raab	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	2.6% 0.44g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	29.5% 11g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Tomatoes	Recommended Dietary Allowance
Vitamin A	101% 908μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71% 284μg	21% 83.3μg	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	84.6% 76mg	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% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Tomatoes	Recommended Dietary Allowance
Calcium	47% 472mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	27.5% 0.63mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	9.9% 366g	14% 525g	3700g per day for Men 19-50 years

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

• Cooked Broccoli Raab has 3.9 times more Vitamin A, 3.3 times more Vitamin B1, 5.3 times more Vitamin B2, 2.4 times more Vitamin B3, 3.6 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9, 1.9 times more Vitamin C, 3.4 times more Vitamin E and 23.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Cooked Broccoli Raab as well as Raw 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 Tomatoes:

• Cooked Broccoli Raab has 8.5 times more Calcium, 3.4 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, more Selenium, 8.1 times more Sodium and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Water than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Ripe Red Tomatoes have similar amounts of Copper and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Broccoli Raab has 1.9 times more Fat, 2.3 times more Saturated Fat, 48.2 times more Omega 3, 1.7 times more Fiber and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.6 times more Omega 6, 1.7 times more Carbohydrate, 5.9 times more Sugars and 7.9 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Cooked Broccoli Raab as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.