Comparing Nutrients in 500 calories Chinese Broccoli VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Chinese Broccoli: 1923g
• Cooked Ripe Red Tomatoes: 2778g

Chinese Broccoli has 1.4 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 500 calories - Chinese Broccoli or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Chinese Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	6.97% 2.23g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	326% 5.2g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	9.05% 1.54g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	85.7% 111g	130g per day for Men 19-50 years
Sugars	23.3% 17g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50g	51% 19.4g	38g per day for Men 19-50 years
Protein	41.2% 23g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	184% 1654μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.92mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.94mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	169% 2.2mg	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	500% 2000μg	90% 361μg	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	632% 569mg	704% 633mg	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	64% 9.6mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1428% 1713μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	202% 2019mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	231% 2.1mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	127% 2.9mg	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	118% 827mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	155% 5269mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	8.97% 135mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	71.7% 7.9mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	48% 1780g	71% 2621g	3700g per day for Men 19-50 years

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

• Raw Chinese Broccoli has 2.5 times more Vitamin A, 1.9 times more Vitamin B1, 4.8 times more Vitamin B2, 5.5 times more Vitamin B9 and 22 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.6 times more Vitamin E than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Vitamin C per 500 kcal.
• Both Raw Chinese Broccoli as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Chinese Broccoli has 6.6 times more Calcium, 1.5 times more Magnesium, 1.9 times more Selenium and 2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Copper, 1.7 times more Iron, 2.3 times more Sodium and 1.5 times more Water than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Chinese Broccoli has 4.8 times more Fat, 5.4 times more Saturated Fat, 93.8 times more Omega 3, 1.3 times more Omega 6 and 2.6 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.1 times more Sugars than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Chinese Broccoli as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.