Comparing Nutrients in 300 calories Broccoli VS Tomatoes

Weight per 300 calories

• Broccoli: 882g
• Tomatoes: 1667g

Broccoli has 1.9 times more energy per 100g than Tomatoes. It has 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 or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tomatoes	17%	9%	74%

Macro Nutrients

	Broccoli	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	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	45% 58.6g	50% 65g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	% 21g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0g	g per day for Men 19-50 years
Fiber	60.4% 23g	52.6% 20g	38g per day for Men 19-50 years
Protein	44.4% 25g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tomatoes	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tomatoes	Recommended Dietary Allowance
Calcium	41.5% 415mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	80.5% 6.44mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	21.3% 788g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.3 times more Vitamin B2, 3.4 times more Vitamin B5, 2.2 times more Vitamin B9, 3.4 times more Vitamin C and 6.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Vitamin A, 1.8 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Raw Broccoli 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 vs Tomatoes:

• Raw Broccoli has 2.5 times more Calcium, 1.4 times more Iron, 1.5 times more Phosphorus, more Selenium, 3.5 times more Sodium and 1.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Copper, 1.4 times more Potassium and 2 times more Water than Raw Broccoli.
• Both Raw Broccoli and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 2.2 times more Saturated Fat, 11.1 times more Omega 3 and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.1 times more Omega 6, 2.9 times more Sugars and 3.8 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Raw Broccoli as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.