Comparing Nutrients in 7 ounces Broccoli Raab VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Broccoli Raab	Yellow Tomatoes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	4.55% 5.9g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	8.55% 0.11mg	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	41% 165μg	15% 59.5μg	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	44.5% 40mg	20% 18mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	22.3% 0.2mg	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	53% 4.25mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	10.4% 0.24mg	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	20.7% 145mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Yellow Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Yellow Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Yellow Tomatoes:

• 7 ounces of Broccoli Raab have more Vitamin A, 4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.2 times more Vitamin C than Yellow Tomatoes.
• Both Broccoli Raab and Yellow Tomatoes provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Yellow Tomatoes have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Yellow Tomatoes:

• 7 ounces of Broccoli Raab have 9.8 times more Calcium, 4.4 times more Iron, 1.8 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus, 1.4 times more Sodium and 2.8 times more Zinc than Yellow Tomatoes.
• While 7 oz of Raw Yellow Tomatoes contain 2.4 times more Copper and 1.3 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Yellow Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Yellow Tomatoes lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Yellow Tomatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 47.3 times more Omega 3, 3.9 times more Fiber and 3.2 times more Protein than Yellow Tomatoes.
• Both Broccoli Raab and Yellow Tomatoes offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Yellow Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Raw Yellow Tomatoes provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Yellow Tomatoes

What are the health benefits of Broccoli Raab compared to Yellow Tomatoes?

Broccoli raab is a good source of vitamins A, C, and K, as well as iron, calcium, and fiber. It also contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases. Yellow tomatoes are rich in vitamin C, potassium, and antioxidants such as lycopene, which may help protect against certain types of cancer and heart disease. Both vegetables offer unique health benefits, so including a variety of colorful fruits and vegetables in your diet is important for overall health.

Can I lose weight easier by eating more Broccoli Raab or Yellow Tomatoes?

Both broccoli raab and yellow tomatoes can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, broccoli raab is lower in calories and higher in fiber, making it a more filling option that can help with weight loss. Including a variety of fruits and vegetables in your diet, along with regular physical activity, is key to achieving and maintaining a healthy weight.

Should I eat more Broccoli Raab or more Yellow Tomatoes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Both broccoli raab and yellow tomatoes can be beneficial for muscle growth due to their high vitamin and mineral content. Broccoli raab is a good source of iron, calcium, and vitamin C, while yellow tomatoes are rich in vitamin A, vitamin C, and antioxidants. To support muscle growth, aim to include a balance of protein sources, whole grains, legumes, nuts, seeds, and a variety of fruits and vegetables in your diet.

What is the environmental impact of producing Broccoli Raab compared to Yellow Tomatoes?

Broccoli Raab generally has a lower environmental impact compared to Yellow Tomatoes. Broccoli Raab requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, Broccoli Raab is typically grown in cooler climates, which reduces the energy needed for cultivation compared to Yellow Tomatoes, which are often grown in heated greenhouses.