Comparing Nutrients in 1 pound Boiled Broccoli VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Broccoli	Tomatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	16.5% 12g	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	4.63% 3.36g	8.57% 6.2g	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	% 2.22g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	39.4% 15g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tomatoes	Recommended Dietary Allowance
Vitamin A	39% 349μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	122% 490μg	17% 68μg	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	327% 294mg	69% 62mg	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	44% 6.58mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tomatoes	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0.26% 10.4μg	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	38% 3.04mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	22.5% 0.52mg	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	43.4% 304mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 405g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Tomatoes:

• Boiled and Drained Broccoli has 1.8 times more Vitamin A, 1.7 times more Vitamin B1, 6.5 times more Vitamin B2, 6.9 times more Vitamin B5, 2.5 times more Vitamin B6, 7.2 times more Vitamin B9, 4.7 times more Vitamin C, 2.7 times more Vitamin E and 17.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Broccoli and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Tomatoes:

• Boiled and Drained Broccoli has 4 times more Calcium, 2.5 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 1.2 times more Potassium, more Selenium, 8.2 times more Sodium and 2.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Broccoli and Raw Ripe Red Tomatoes have similar amounts of Copper and Water per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.9 times more Energy, 39.7 times more Omega 3, 1.8 times more Carbohydrate, 2.8 times more Fiber and 2.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Sugars and 1.9 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.