Comparing Nutrients in 7 ounces Boiled Broccoli VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Boiled Broccoli	Orange Tomatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.16% 0.05g	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	0.85% 0.14g	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	4.85% 6.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	17% 153μg	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	9.16% 0.12mg	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	14.4% 57.5μg	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	35.3% 31.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Orange Tomatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	13.7% 0.12mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	7.6% 0.17mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	12.4% 421mg	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	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.1% 188g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.4 times more Vitamin B1, 3.6 times more Vitamin B2, 3.3 times more Vitamin B5, 3.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Orange Tomatoes.
• Both Boiled and Drained Broccoli and Raw Orange Tomatoes have similar amounts of Vitamin A and Vitamin B3 per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Broccoli has 8 times more Calcium, 1.4 times more Iron, 2.6 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 4 times more Selenium and 3.2 times more Zinc than Raw Orange Tomatoes.
• Both Boiled and Drained Broccoli and Raw Orange Tomatoes have similar amounts of Copper, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 2.2 times more Energy, 39.7 times more Omega 3, 2.3 times more Carbohydrate, 3.7 times more Fiber and 2.1 times more Protein than Raw Orange Tomatoes.
• Both Boiled and Drained Broccoli as well as Raw Orange Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.