Comparing Nutrients in 5 ounces Stewed Tomatoes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Stewed Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	3.86% 112kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.2% 18.5g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	10% 3.83g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	18.6% 0.24mg	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	3.9% 15.6μg	29.4% 118μg	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	28.7% 25.8mg	32% 28.6mg	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	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.7% 37mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	6.6% 0.06mg	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	18.8% 1.5mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	24.3% 0.56mg	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	7.7% 54mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.1% 114g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Tomatoes VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Tomatoes versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Tomatoes vs Broccoli Raab:

• 5 oz of Raw Broccoli Raab contain 4 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 7.5 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin C per five ounces.
• Both Stewed Ripe Red Tomatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Tomatoes vs Broccoli Raab:

• 5 ounces of Stewed Tomatoes have 2.3 times more Copper, 1.3 times more Potassium and 13.8 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 4.2 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus and 4.3 times more Zinc than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Broccoli Raab contain similar levels of Water per five ounces.
• 5 ounces of Stewed Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Tomatoes have 3.6 times more Energy, 5.5 times more Fat, 28.9 times more Omega 6 and 4.6 times more Carbohydrate than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 5 times more Omega 3, 1.6 times more Fiber and 1.6 times more Protein than Stewed Ripe Red Tomatoes.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6