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

Weight per 500 calories

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

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

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Cooked Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	366% 5.86g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	66.6% 86.6g	130g per day for Men 19-50 years
Sugars	95% 69g	26.3% 19g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	150% 57g	38g per day for Men 19-50 years
Protein	47% 26.4g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	74% 667μg	207% 1864μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	255% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	72.3% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	122% 1.6mg	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	90% 361μg	563% 2250μg	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	704% 633mg	712% 641mg	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	104% 15.6mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	30.6% 306mg	227% 2273mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	154% 1.4mg	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	236% 19mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	261% 6mg	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	111% 778mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	174% 5932mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	53.7% 29.5μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	80.6% 8.86mg	11mg per day for Men 19-50 years
Water	71% 2621g	57.5% 2126g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Cooked Chinese Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Cooked Chinese Broccoli?

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

• 500 calories of Cooked Ripe Red Tomatoes have 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.4 times more Vitamin E than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 2.8 times more Vitamin A, 2.2 times more Vitamin B1, 5.4 times more Vitamin B2, 6.2 times more Vitamin B9 and 24.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Chinese Broccoli provide similar amounts of Vitamin B5 and Vitamin C per 500 calories.
• Both Cooked Ripe Red Tomatoes as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Ripe Red Tomatoes have 1.5 times more Copper, 1.5 times more Iron, 1.9 times more Sodium and 1.2 times more Water than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 7.4 times more Calcium, 1.6 times more Magnesium, 2.1 times more Manganese, 2.1 times more Selenium and 2.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Chinese Broccoli contain similar levels of Phosphorus and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate and 3.6 times more Sugars than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 5.4 times more Fat, 105.5 times more Omega 3, 1.5 times more Omega 6 and 2.9 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Chinese Broccoli offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6