Comparing Nutrients in 300 calories Tomatoes VS Broccoli Raab

Weight per 300 calories

• Tomatoes: 1667g
• Broccoli Raab: 1364g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Tomatoes or Broccoli Raab?

Macros Ratio

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

Macro Nutrients

	Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	30% 39g	130g per day for Men 19-50 years
Sugars	60.5% 44g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	97% 37g	38g per day for Men 19-50 years
Protein	26% 14.7g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	16.7% 167mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	63.6% 0.57mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	234% 5.4mg	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	142% 995mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	34% 1262g	3700g per day for Men 19-50 years

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

• Raw Broccoli Raab contains 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, 2.5 times more Vitamin E and 23.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Broccoli Raab have similar amounts of Vitamin C per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Broccoli Raab:

• Raw Ripe Red Tomatoes have 1.7 times more Copper, 1.5 times more Potassium and 1.2 times more Water than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 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.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 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.
• While Raw Broccoli Raab contains 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.
• Both Raw Ripe Red Tomatoes and Raw Broccoli Raab have similar amounts of Energy per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Broccoli Raab have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.