Comparing Nutrients in 7 ounces Boiled Broccoli VS Green Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Boiled Broccoli	Green Tomatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	7.8% 10g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	11% 7.94g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	17% 153μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	12.4% 0.16mg	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	53.6% 214μg	4.47% 18μg	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	143% 129mg	51.6% 46.4mg	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	19% 2.88mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Green Tomatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	8.63% 0.2mg	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	19% 133mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Green Tomatoes:

• Boiled and Drained Broccoli has 2.4 times more Vitamin A, 3.1 times more Vitamin B2, 1.2 times more Vitamin B5, 2.5 times more Vitamin B6, 12 times more Vitamin B9, 2.8 times more Vitamin C, 3.8 times more Vitamin E and 14 times more Vitamin K than Raw Green Tomatoes.
• Both Boiled and Drained Broccoli and Raw Green Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Green Tomatoes:

• Boiled and Drained Broccoli has 3.1 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 4 times more Selenium, 3.2 times more Sodium and 6.4 times more Zinc than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 1.5 times more Copper than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Green Tomatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.5 times more Energy, 39.7 times more Omega 3, 1.4 times more Carbohydrate, 3 times more Fiber and 2 times more Protein than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 2.9 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Green Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.