Comparing Nutrients in 300 calories Chinese BroccoliVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Chinese Broccoli

1154g

Cooked Ripe Red Tomatoes

1667g

Chinese Broccoli has 1.4 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 - Chinese Broccoli or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Cooked Ripe Red Tomatoes

18%

77%

300 kcal ▼

Macro Nutrients

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 .

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9.04%8.77g

Fat

1.9%1.83g

8.77 gvs1.83 g

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

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4.2%1.34g

Saturated Fat

0.78%0.25g

1.34 gvs0.25 g

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

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195%3.13g

Omega 3

2.1%0.033g

3.13 gvs0.033 g

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

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5.43%0.92g

Omega 6

4.1%0.7g

0.92 gvs0.7 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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41.4%54g

Carbohydrate

51.4%67g

54 gvs67 g

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

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14%10g

Sugars

57.2%41.5g

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

10 gvs41.5 g

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

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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 .

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Glucose

%19.7g

NA gvs19.7 g

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

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Sucrose

%0g

NA gvs0 g

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

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79%30g

Fiber

30.7%11.7g

30 gvs11.7 g

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

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24.7%14g

Protein

28.3%16g

14 gvs16 g

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

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Vitamins

Chinese Broccolivs Cooked Ripe Red Tomatoes

110%992μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

992 μgvs400 μg

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

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96%1.15mg

Vitamin B1

50%0.6mg

Thiamine

1.15 mgvs0.6 mg

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

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136%1.77mg

Vitamin B2

28.2%0.37mg

Riboflavin

1.77 mgvs0.37 mg

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

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33%5.3mg

Vitamin B3

55.4%8.87mg

Niacin, nicotinic acid, niacinamide

5.3 mgvs8.87 mg

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

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Vitamin B5

43%2.15mg

Pantothenic acid

NA mgvs2.15 mg

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

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65.7%0.85mg

Vitamin B6

101%1.3mg

Pyridoxine

0.85 mgvs1.3 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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300%1200μg

Vitamin B9

54%217μg

Folates and Folic Acid

1200 μgvs217 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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379%342mg

Vitamin C

422%380mg

Ascorbic acid

342 mgvs380 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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38.5%5.77mg

Vitamin E

62.2%9.33mg

Tocopherols and Tocotrienols

5.77 mgvs9.33 mg

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

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857%1028μg

Vitamin K

39%46.7μg

Phytomenadione or phylloquinone

1028 μgvs46.7 μg

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

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Minerals

Chinese Broccolivs Cooked Ripe Red Tomatoes

121%1212mg

Calcium

18.3%183mg

1212 mgvs183 mg

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

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82%0.74mg

Copper

139%1.25mg

0.74 mgvs1.25 mg

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

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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 .

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85%6.8mg

Iron

142%11.3mg

6.8 mgvs11.3 mg

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

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52%219mg

Magnesium

35.7%150mg

219 mgvs150 mg

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

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Manganese

76%1.75mg

NA mgvs1.75 mg

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

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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 .

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71%496mg

Phosphorus

66.7%467mg

496 mgvs467 mg

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

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93%3162mg

Potassium

107%3633mg

3162 mgvs3633 mg

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

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29.4%16μg

Selenium

15%8.33μg

16 μgvs8.33 μg

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

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5.4%80.8mg

Sodium

12.2%183mg

80.8 mgvs183 mg

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

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43%4.73mg

Zinc

21.2%2.33mg

4.73 mgvs2.33 mg

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

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29%1068g

Water

42.5%1572g

1068 gvs1572 g

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

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

Raw Chinese Broccoli has 2.5 times more Vitamin A, 1.9 times more Vitamin B1, 4.8 times more Vitamin B2, 5.5 times more Vitamin B9 and 22 times more Vitamin K than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.6 times more Vitamin E than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Vitamin C per 300 kcal.
Both Raw 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 Chinese Broccoli vs Cooked Ripe Red Tomatoes:

Raw Chinese Broccoli has 6.6 times more Calcium, 1.5 times more Magnesium, 1.9 times more Selenium and 2 times more Zinc than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.7 times more Copper, 1.7 times more Iron, 2.3 times more Sodium and 1.5 times more Water than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Chinese Broccoli has 4.8 times more Fat, 5.4 times more Saturated Fat, 93.8 times more Omega 3, 1.3 times more Omega 6 and 2.6 times more Fiber than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 4.1 times more Sugars than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw 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:

Chinese BroccoliVS Fiddlehead FernsCooked Ripe Red TomatoesVS Fiddlehead FernsChinese BroccoliVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 300 calories Chinese BroccoliVS Cooked Ripe Red Tomatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: