Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cooked Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.2% 180kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	24% 31g	130g per day for Men 19-50 years
Sugars	34.3% 25g	8.55% 6.2g	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	18% 13g	3.3% 2.4g	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	% 12g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	73.7% 28g	38g per day for Men 19-50 years
Protein	17% 9.5g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	169% 2.2mg	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	32.5% 130μg	178% 710μg	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	253% 228mg	411% 370mg	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	37.3% 5.6mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 110mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	83.3% 0.75mg	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	85% 6.8mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	165% 3.8mg	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	40% 280mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.7% 914g	3700g per day for Men 19-50 years

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

• Cooked Broccoli Raab contains 9.5 times more Vitamin A, 4.7 times more Vitamin B1, 6.4 times more Vitamin B2, 3.8 times more Vitamin B3, 3.5 times more Vitamin B5, 2.8 times more Vitamin B6, 5.5 times more Vitamin B9, 1.6 times more Vitamin C, 4.5 times more Vitamin E and 91.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cooked Broccoli Raab:

• Cooked Broccoli Raab contains 10.7 times more Calcium, 1.9 times more Iron, 3 times more Magnesium, 3.6 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 2.6 times more Selenium, 5.1 times more Sodium and 3.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Broccoli Raab have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate, 4 times more Sugars and 5.5 times more Fructose than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 100.5 times more Omega 3, 4 times more Fiber and 4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.