Comparing Nutrients in 500 calories Cooked Chinese Broccoli VS Tomatoes

Weight per 500 calories

• Cooked Chinese Broccoli: 2273g
• Tomatoes: 2778g

Cooked Chinese Broccoli has 1.2 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chinese Broccoli or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Chinese Broccoli	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	366% 5.86g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.6% 86.6g	83% 108g	130g per day for Men 19-50 years
Sugars	26.3% 19g	101% 73g	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	NA	52.5% 38g	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	NA	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	150% 57g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	46.3% 26g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Tomatoes	Recommended Dietary Allowance
Vitamin A	207% 1864μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.3% 3.6mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	563% 2250μg	104% 417μg	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	712% 641mg	423% 381mg	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	72.7% 11mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Tomatoes	Recommended Dietary Allowance
Calcium	227% 2273mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	159% 12.7mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	138% 3.17mg	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	133% 932mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	174% 5932mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	53.7% 29.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.86mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	57.5% 2126g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chinese Broccoli vs Tomatoes:

• Cooked Chinese Broccoli has 1.6 times more Vitamin A, 2.1 times more Vitamin B1, 6.3 times more Vitamin B2, 1.5 times more Vitamin B5, 5.4 times more Vitamin B9, 1.7 times more Vitamin C and 8.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.4 times more Vitamin E than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chinese Broccoli vs Tomatoes:

• Cooked Chinese Broccoli has 8.2 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, more Selenium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Cooked Chinese Broccoli and Raw Ripe Red Tomatoes have similar amounts of Copper, Potassium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Chinese Broccoli has 2.9 times more Fat, 3.2 times more Saturated Fat, 70.4 times more Omega 3 and 1.7 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Omega 6 and 3.8 times more Sugars than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cooked Chinese Broccoli as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.