Comparing Nutrients in 300 calories Cooked Chinese BroccoliVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Cooked Chinese Broccoli

1364g

Cooked Ripe Red Tomatoes

1667g

Cooked Chinese Broccoli has 1.2 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked Chinese Broccoli or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Cooked Chinese Broccoli

17%

25%

58%

Cooked Ripe Red Tomatoes

18%

77%

300 kcal ▼

Macro Nutrients

Cooked Chinese Broccolivs Cooked Ripe Red Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

10%9.8g

Fat

1.9%1.83g

9.8 gvs1.83 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

4.7%1.5g

Saturated Fat

0.78%0.25g

1.5 gvs0.25 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

220%3.5g

Omega 3

2.1%0.033g

3.5 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

6.1%1.04g

Omega 6

4.1%0.7g

1.04 gvs0.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

40%52g

Carbohydrate

51.4%67g

52 gvs67 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

15.8%11.5g

Sugars

57.2%41.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

11.5 gvs41.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

30%22g

≤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]

NA gvs22 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

%19.7g

NA gvs19.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

89.7%34g

Fiber

30.7%11.7g

34 gvs11.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

27.8%15.5g

Protein

28.3%16g

15.5 gvs16 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Chinese Broccolivs Cooked Ripe Red Tomatoes

124%1118μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

1118 μgvs400 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

108%1.3mg

Vitamin B1

50%0.6mg

Thiamine

1.3 mgvs0.6 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

153%2mg

Vitamin B2

28.2%0.37mg

Riboflavin

2 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

37.2%5.96mg

Vitamin B3

55.4%8.87mg

Niacin, nicotinic acid, niacinamide

5.96 mgvs8.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

43.4%2.17mg

Vitamin B5

43%2.15mg

Pantothenic acid

2.17 mgvs2.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

73.4%0.95mg

Vitamin B6

101%1.3mg

Pyridoxine

0.95 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

338%1350μg

Vitamin B9

54%217μg

Folates and Folic Acid

1350 μgvs217 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

427%385mg

Vitamin C

422%380mg

Ascorbic acid

385 mgvs380 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

43.6%6.55mg

Vitamin E

62.2%9.33mg

Tocopherols and Tocotrienols

6.55 mgvs9.33 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

964%1156μg

Vitamin K

39%46.7μg

Phytomenadione or phylloquinone

1156 μgvs46.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Cooked Chinese Broccolivs Cooked Ripe Red Tomatoes

136%1364mg

Calcium

18.3%183mg

1364 mgvs183 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

92%0.83mg

Copper

139%1.25mg

0.83 mgvs1.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

95%7.64mg

Iron

142%11.3mg

7.64 mgvs11.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

58.4%245mg

Magnesium

35.7%150mg

245 mgvs150 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

157%3.6mg

Manganese

76%1.75mg

3.6 mgvs1.75 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

80%559mg

Phosphorus

66.7%467mg

559 mgvs467 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

105%3559mg

Potassium

107%3633mg

3559 mgvs3633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

32.2%17.7μg

Selenium

15%8.33μg

17.7 μgvs8.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

6.36%95mg

Sodium

12.2%183mg

95 mgvs183 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

48.3%5.3mg

Zinc

21.2%2.33mg

5.3 mgvs2.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

34.5%1276g

Water

42.5%1572g

1276 gvs1572 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Cooked Chinese Broccoli vs Cooked Ripe Red Tomatoes:

Cooked Chinese Broccoli has 2.8 times more Vitamin A, 2.2 times more Vitamin B1, 5.4 times more Vitamin B2, 6.2 times more Vitamin B9 and 24.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.4 times more Vitamin E than Cooked Chinese Broccoli.
Both Cooked Chinese Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin C per 300 kcal.
Both Cooked Chinese Broccoli as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Chinese Broccoli vs Cooked Ripe Red Tomatoes:

Cooked Chinese Broccoli has 7.4 times more Calcium, 1.6 times more Magnesium, 2.1 times more Manganese, 2.1 times more Selenium and 2.3 times more Zinc than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.5 times more Copper, 1.5 times more Iron and 1.9 times more Sodium than Cooked Chinese Broccoli.
Both Cooked Chinese Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Chinese Broccoli has 5.4 times more Fat, 6 times more Saturated Fat, 105.5 times more Omega 3, 1.5 times more Omega 6 and 2.9 times more Fiber than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 3.6 times more Sugars than Cooked Chinese Broccoli.
Both Cooked Chinese Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Energy and Protein per 300 kcal.
Both Cooked Chinese Broccoli as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Chinese BroccoliVS Cooked Napa CabbageCooked Ripe Red TomatoesVS Cooked Napa CabbageCooked Chinese BroccoliVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 300 calories Cooked Chinese BroccoliVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Chinese Broccoli or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: