Comparing Nutrients in 14 ounces Orange Tomatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Orange Tomatoes	24%	9%	67%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Orange Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	NA	4.05% 2.94g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	34.5% 13g	38g per day for Men 19-50 years
Protein	8.22% 4.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Orange Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	33% 298μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	61% 0.79mg	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	28.8% 115μg	107% 429μg	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	70.6% 63.5mg	286% 258mg	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	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	23.3% 1.87mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	33.5% 0.77mg	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	16.4% 115mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	10% 376g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Orange Tomatoes vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.4 times more Vitamin B1, 3.6 times more Vitamin B2, 3.3 times more Vitamin B5, 3.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Orange Tomatoes.
• Both Raw Orange Tomatoes and Boiled and Drained Broccoli have similar amounts of Vitamin A and Vitamin B3 per 14 oz.
• Both Raw Orange Tomatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Orange Tomatoes vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 8 times more Calcium, 1.4 times more Iron, 2.6 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 4 times more Selenium and 3.2 times more Zinc than Raw Orange Tomatoes.
• Both Raw Orange Tomatoes and Boiled and Drained Broccoli have similar amounts of Copper, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli contains 2.2 times more Energy, 39.7 times more Omega 3, 2.3 times more Carbohydrate, 3.7 times more Fiber and 2.1 times more Protein than Raw Orange Tomatoes.
• Both Raw Orange Tomatoes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.