Comparing Nutrients in 500 calories Broccoli VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Broccoli: 1471g
• Canned Tomatoes with Green Chilies: 3333g

Broccoli has 2.3 times more energy per 100g than Canned Tomatoes with Green Chilies. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Broccoli	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	93% 121g	130g per day for Men 19-50 years
Sugars	34.5% 25g	NA	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	NA	38g per day for Men 19-50 years
Protein	74% 41.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	264% 3.43mg	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	232% 926μg	75% 300μg	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	1458% 1312mg	230% 207mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	69% 691mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	333% 3mg	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	134% 10.7mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	191% 4.4mg	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	139% 971mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	85% 3141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Canned Tomatoes with Green Chilies:

• Raw Broccoli has 2.7 times more Vitamin B2, 1.7 times more Vitamin B5, 3.1 times more Vitamin B9 and 6.3 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Vitamin A, 2.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Broccoli as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Canned Tomatoes with Green Chilies:

• Raw Broccoli has 1.2 times more Iron, 2.1 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Selenium and 1.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 4.2 times more Copper, 1.4 times more Manganese, 27.5 times more Sodium and 2.4 times more Water than Raw Broccoli.
• Both Raw Broccoli and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 2 times more Fat, 4.6 times more Saturated Fat, 27.8 times more Omega 3 and 1.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.