Comparing Nutrients in 300 calories Broccoli Raab VS Tomatoes

Weight per 300 calories

• Broccoli Raab: 1364g
• Tomatoes: 1667g

Broccoli Raab has 1.2 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 - Broccoli Raab or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	30% 39g	50% 65g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	% 21g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	52.6% 20g	38g per day for Men 19-50 years
Protein	77% 43.2g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tomatoes	Recommended Dietary Allowance
Vitamin A	198% 1786μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tomatoes	Recommended Dietary Allowance
Calcium	147% 1473mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	34% 1262g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli Raab vs Tomatoes:

• Raw Broccoli Raab has 2.6 times more Vitamin A, 3.6 times more Vitamin B1, 5.6 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6, 4.5 times more Vitamin B9, 1.2 times more Vitamin C, 2.5 times more Vitamin E and 23.2 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 300 kcal.

Comparing minerals per 300 calories for Broccoli Raab vs Tomatoes:

• Raw Broccoli Raab has 8.8 times more Calcium, 6.5 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, more Selenium, 5.4 times more Sodium and 3.7 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Copper and 1.5 times more Potassium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Ripe Red Tomatoes have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli Raab has 2 times more Fat, 2.4 times more Saturated Fat, 51.5 times more Omega 3, 1.8 times more Fiber and 2.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.4 times more Omega 6, 1.7 times more Carbohydrate, 8.5 times more Sugars and 9.8 times more Fructose than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli Raab as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.