Comparing Nutrients in 100 calories Stewed Canned Tomatoes VS Boiled Broccoli

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Boiled Broccoli: 286g

Boiled and Drained Broccoli has 1.3 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	5.48% 3.97g	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	9.97% 7.23g	2.9% 2.1g	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	% 6.27g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0.077g	% 0.23g	g per day for Men 19-50 years
Fiber	10% 3.85g	25% 9.43g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	44% 0.57mg	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	4.8% 19.2μg	77% 309μg	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	33.8% 30.4mg	206% 185mg	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	21.3% 3.2mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	13% 131mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	64% 5.1mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	24% 0.55mg	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	11% 77mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	9.5% 352g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Stewed Canned Tomatoes vs Boiled Broccoli:

• Stewed Canned Ripe Red Tomatoes have 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.4 times more Vitamin A, 2.6 times more Vitamin B2, 4 times more Vitamin B5, 8.7 times more Vitamin B6, 16 times more Vitamin B9, 6.1 times more Vitamin C, 1.3 times more Vitamin E and 43.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 100 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stewed Canned Tomatoes vs Boiled Broccoli:

• Stewed Canned Ripe Red Tomatoes have 2.5 times more Copper, 2.7 times more Iron, 7.3 times more Sodium and 1.4 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 2 times more Selenium and 2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Broccoli have similar amounts of Calcium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stewed Canned Ripe Red Tomatoes have 2 times more Omega 6, 3.4 times more Sugars and 3.4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fat, 29.5 times more Omega 3, 2.5 times more Fiber and 1.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.