Comparing Nutrients in 1 kilogram Broccoli Raab VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Tomatoes	17%	9%	74%

Macro Nutrients

	Broccoli Raab	Tomatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	30% 39g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	36.3% 26.3g	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	2.34% 1.7g	19% 13.7g	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	% 1g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	31.6% 12g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tomatoes	Recommended Dietary Allowance
Vitamin A	146% 1310μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	208% 830μg	37.5% 150μg	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	224% 202mg	152% 137mg	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	108% 16mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tomatoes	Recommended Dietary Allowance
Calcium	108% 1080mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	268% 21.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	49.6% 1.14mg	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	104% 730mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 926g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Tomatoes:

• Raw Broccoli Raab has 3.1 times more Vitamin A, 4.4 times more Vitamin B1, 6.8 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5, 2.1 times more Vitamin B6, 5.5 times more Vitamin B9, 1.5 times more Vitamin C, 3 times more Vitamin E and 28.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Broccoli Raab as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli Raab vs Tomatoes:

• Raw Broccoli Raab has 10.8 times more Calcium, 7.9 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 3 times more Phosphorus, more Selenium, 6.6 times more Sodium and 4.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Ripe Red Tomatoes have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli Raab has 63 times more Omega 3, 2.3 times more Fiber and 3.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 6.9 times more Sugars and 8.1 times more Fructose than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.