Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Broccoli

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Broccoli: 882g

Raw Broccoli has 1.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	45% 58.6g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	20.7% 15g	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	30% 22g	8.28% 6g	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	% 19.7g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	60.4% 23g	38g per day for Men 19-50 years
Protein	28.3% 16g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54% 217μg	139% 556μg	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	422% 380mg	875% 787mg	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	62.2% 9.33mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Broccoli	Recommended Dietary Allowance
Calcium	18.3% 183mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	142% 11.3mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	80.6% 1.85mg	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	66.7% 467mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	21.3% 788g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.5 times more Vitamin A, 1.6 times more Vitamin B3 and 1.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Vitamin B2, 2.4 times more Vitamin B5, 2.6 times more Vitamin B9, 2.1 times more Vitamin C and 19.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Broccoli:

• Cooked Ripe Red Tomatoes have 2.9 times more Copper, 1.8 times more Iron, 1.3 times more Potassium and 2 times more Water than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Calcium, 2.6 times more Selenium, 1.6 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Broccoli have similar amounts of Magnesium, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.6 times more Omega 6, 2.8 times more Sugars and 3.6 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Fat, 4 times more Saturated Fat, 16.7 times more Omega 3, 2 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.