Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Tomatoes

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Tomatoes: 1667g

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 300 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	50% 65g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	60.5% 44g	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	3.97% 2.88g	31.5% 23g	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	% 2.76g	% 21g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	88.4% 33.6g	52.6% 20g	38g per day for Men 19-50 years
Protein	82% 46g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Tomatoes	Recommended Dietary Allowance
Vitamin A	303% 2724μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	213% 852μg	62.5% 250μg	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	493% 444mg	254% 228mg	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	202% 30.4mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Tomatoes	Recommended Dietary Allowance
Calcium	142% 1416mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	191% 15.2mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	82.6% 1.9mg	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	141% 984mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
• Both Cooked Broccoli Raab as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.