Comparing Nutrients in 100 grams Broccoli Stalks VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Broccoli Stalks	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.03% 5.24g	3.1% 4g	130g per day for Men 19-50 years
Sugars	NA	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	1.84% 0.7g	38g per day for Men 19-50 years
Protein	5.32% 2.98g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.08% 0.079mg	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	17.8% 71μg	3.25% 13μg	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	104% 93mg	25.3% 23mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	8.33% 0.075mg	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	11% 0.88mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	4.57% 0.11mg	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	9.43% 66mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli Stalks vs Cooked Ripe Red Tomatoes:

• Raw Broccoli Stalks have 1.8 times more Vitamin B1, 5.4 times more Vitamin B2, 4.1 times more Vitamin B5, 2 times more Vitamin B6, 5.5 times more Vitamin B9 and 4.1 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Raw Broccoli Stalks and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B3 per 100 g.
• Both Raw Broccoli Stalks as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli Stalks vs Cooked Ripe Red Tomatoes:

• Raw Broccoli Stalks have 4.4 times more Calcium, 1.3 times more Iron, 2.8 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium, 6 times more Selenium, 2.5 times more Sodium and 2.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Copper than Raw Broccoli Stalks.
• Both Raw Broccoli Stalks and Cooked Ripe Red Tomatoes have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli Stalks have 64.5 times more Omega 3, 1.3 times more Carbohydrate and 3.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Broccoli Stalks as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.