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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	0.52% 0.38g	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	1.8% 1.3g	0.23% 0.17g	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	% 1.18g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	13% 0.17mg	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	3.25% 13μg	20.8% 83μg	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	25.3% 23mg	22.4% 20mg	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	3.73% 0.56mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.1% 11mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	4.67% 0.042mg	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	8.5% 0.68mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	17% 0.4mg	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	4% 28mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raw Broccoli Raab contains 5.5 times more Vitamin A, 4.5 times more Vitamin B1, 5.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6, 6.4 times more Vitamin B9, 2.9 times more Vitamin E and 80 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Broccoli Raab have similar amounts of Vitamin C per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Cooked Ripe Red Tomatoes have 1.8 times more Copper than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 9.8 times more Calcium, 3.1 times more Iron, 2.4 times more Magnesium, 3.8 times more Manganese, 2.6 times more Phosphorus, 2 times more Selenium, 3 times more Sodium and 5.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Broccoli Raab have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have 1.4 times more Carbohydrate, 6.6 times more Sugars and 7.7 times more Fructose than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 94.5 times more Omega 3, 3.9 times more Fiber and 3.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.