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

Weight per 500 calories

• Boiled Broccoli: 1429g
• Cooked Ripe Red Tomatoes: 2778g

Boiled Broccoli has 1.9 times more energy per 100g than Cooked Ripe Red Tomatoes. It has 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 - Boiled Broccoli or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	79% 103g	85.7% 111g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	14.6% 10.6g	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	% 7g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	51% 19.4g	38g per day for Men 19-50 years
Protein	60.7% 34g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	122% 1100μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	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	386% 1543μg	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	1030% 927mg	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	138% 20.7mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	57% 571mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	231% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	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	137% 957mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	71% 2621g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.7 times more Vitamin A, 2.9 times more Vitamin B2, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6, 4.3 times more Vitamin B9, 1.5 times more Vitamin C, 1.3 times more Vitamin E and 25.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained 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 Boiled Broccoli vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Broccoli has 1.9 times more Calcium, 1.2 times more Phosphorus, 1.6 times more Selenium, 1.9 times more Sodium and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Copper, 2 times more Iron, 1.4 times more Potassium and 2.1 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 1.9 times more Fat, 30.6 times more Omega 3, 2.4 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Omega 6, 3.5 times more Sugars and 3.4 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.