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Comparing Nutrients in 300 calories Broccoli StalksVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Broccoli Stalks
1071g
Cooked Ripe Red Tomatoes
1667g

Broccoli Stalks have 1.6 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Broccoli Stalks or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Broccoli Stalks
33%
9%
58%
Cooked Ripe Red Tomatoes
18%
5%
77%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.87%3.75g
Fat
1.9%1.83g
3.75 gvs1.83 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.8%0.58g
Saturated Fat
0.78%0.25g
0.58 gvs0.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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86.4%1.4g
Omega 3
2.1%0.033g
1.4 gvs0.033 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.4%0.41g
Omega 6
4.1%0.7g
0.41 gvs0.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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43%56g
Carbohydrate
51.4%67g
56 gvs67 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
57.2%41.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs41.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
30%22g
≤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]
NA gvs22 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%19.7g
NA gvs19.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
30.7%11.7g
NA gvs11.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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57%32g
Protein
28.3%16g
32 gvs16 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

24%214μg
Vitamin A
44.4%400μg
RAE, retinol activity equivalents
214 μgvs400 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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58%0.7mg
Vitamin B1
50%0.6mg
Thiamine
0.7 mgvs0.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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98%1.28mg
Vitamin B2
28.2%0.37mg
Riboflavin
1.28 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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42.7%6.84mg
Vitamin B3
55.4%8.87mg
Niacin, nicotinic acid, niacinamide
6.84 mgvs8.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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115%5.73mg
Vitamin B5
43%2.15mg
Pantothenic acid
5.73 mgvs2.15 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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131%1.7mg
Vitamin B6
101%1.3mg
Pyridoxine
1.7 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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190%761μg
Vitamin B9
54%217μg
Folates and Folic Acid
761 μgvs217 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
1110%999mg
Vitamin C
422%380mg
Ascorbic acid
999 mgvs380 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
62.2%9.33mg
Tocopherols and Tocotrienols
NA mgvs9.33 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
39%46.7μg
Phytomenadione or phylloquinone
NA μgvs46.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

51.4%514mg
Calcium
18.3%183mg
514 mgvs183 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53.6%0.48mg
Copper
139%1.25mg
0.48 mgvs1.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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118%9.43mg
Iron
142%11.3mg
9.43 mgvs11.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.8%268mg
Magnesium
35.7%150mg
268 mgvs150 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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107%2.45mg
Manganese
76%1.75mg
2.45 mgvs1.75 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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101%707mg
Phosphorus
66.7%467mg
707 mgvs467 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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102%3482mg
Potassium
107%3633mg
3482 mgvs3633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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58.4%32μg
Selenium
15%8.33μg
32 μgvs8.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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19.3%289mg
Sodium
12.2%183mg
289 mgvs183 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39%4.3mg
Zinc
21.2%2.33mg
4.3 mgvs2.33 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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26.3%972g
Water
42.5%1572g
972 gvs1572 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Broccoli Stalks vs Cooked Ripe Red Tomatoes:
Comparing minerals per 300 calories for Broccoli Stalks vs Cooked Ripe Red Tomatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: