Comparing Nutrients in 300 calories Tomatoes VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Tomatoes: 1667g
• Boiled Spears Frozen Broccoli: 1071g

Boiled and Drained Spears Frozen Broccoli have 1.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tomatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	44% 57.4g	130g per day for Men 19-50 years
Sugars	60.5% 44g	21.7% 15.8g	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	31.5% 23g	NA	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	84.6% 32g	38g per day for Men 19-50 years
Protein	26% 14.7g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	80.4% 321μg	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	254% 228mg	477% 430mg	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	60% 9mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	16.7% 167mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	151% 3.5mg	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	57% 400mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	26.3% 972g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin A and 2 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 2.7 times more Vitamin B2, 2 times more Vitamin B5, 1.3 times more Vitamin B9, 1.9 times more Vitamin C, 1.6 times more Vitamin E and 7.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Boiled Spears Frozen Broccoli:

• Raw Ripe Red Tomatoes have 2.1 times more Copper, 2 times more Potassium and 1.6 times more Water than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 3.3 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus, more Selenium and 3.1 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 2.8 times more Fat, 9.6 times more Omega 6 and 2.8 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 9 times more Omega 3, 1.6 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.