Comparing Nutrients in 300 calories Chinese BroccoliVS Tomatoes

Weight per 300 calories

Chinese Broccoli

1154g

Tomatoes

1667g

Chinese Broccoli has 1.4 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Chinese Broccolivs 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

3.44%3.33g

8.77 gvs3.33 g

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

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4.2%1.34g

Saturated Fat

1.46%0.47g

1.34 gvs0.47 g

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

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195%3.13g

Omega 3

3.13%0.05g

3.13 gvs0.05 g

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

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5.43%0.92g

Omega 6

7.84%1.33g

0.92 gvs1.33 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

50%65g

54 gvs65 g

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

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14%10g

Sugars

60.5%44g

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

10 gvs44 g

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

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Fructose

31.5%23g

≤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 gvs23 g

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

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Glucose

%21g

NA gvs21 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

52.6%20g

30 gvs20 g

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

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24.7%14g

Protein

26%14.7g

14 gvs14.7 g

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

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Vitamins

Chinese Broccolivs Tomatoes

110%992μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

992 μgvs700 μg

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

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96%1.15mg

Vitamin B1

51.4%0.62mg

Thiamine

1.15 mgvs0.62 mg

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

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136%1.77mg

Vitamin B2

24.4%0.32mg

Riboflavin

1.77 mgvs0.32 mg

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

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33%5.3mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

5.3 mgvs9.9 mg

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

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Vitamin B5

29.7%1.5mg

Pantothenic acid

NA mgvs1.5 mg

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

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65.7%0.85mg

Vitamin B6

103%1.33mg

Pyridoxine

0.85 mgvs1.33 mg

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

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

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

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300%1200μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

1200 μgvs250 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

254%228mg

Ascorbic acid

342 mgvs228 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

60%9mg

Tocopherols and Tocotrienols

5.77 mgvs9 mg

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

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857%1028μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

1028 μgvs132 μg

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

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Minerals

Chinese Broccolivs Tomatoes

121%1212mg

Calcium

16.7%167mg

1212 mgvs167 mg

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

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82%0.74mg

Copper

109%0.98mg

0.74 mgvs0.98 mg

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

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Fluoride

0.96%38.3μg

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

NA μgvs38.3 μg

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

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85%6.8mg

Iron

56.3%4.5mg

6.8 mgvs4.5 mg

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

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52%219mg

Magnesium

43.7%183mg

219 mgvs183 mg

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

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Manganese

82.6%1.9mg

NA mgvs1.9 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

57%400mg

496 mgvs400 mg

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

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93%3162mg

Potassium

116%3950mg

3162 mgvs3950 mg

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

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29.4%16μg

Selenium

0%0μg

16 μgvs0 μg

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

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5.4%80.8mg

Sodium

5.56%83.3mg

80.8 mgvs83.3 mg

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

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43%4.73mg

Zinc

25.8%2.83mg

4.73 mgvs2.83 mg

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

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29%1068g

Water

42.6%1575g

1068 gvs1575 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 Tomatoes:

Raw Chinese Broccoli has 1.4 times more Vitamin A, 1.9 times more Vitamin B1, 5.6 times more Vitamin B2, 4.8 times more Vitamin B9, 1.5 times more Vitamin C and 7.8 times more Vitamin K than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.6 times more Vitamin E than Raw Chinese Broccoli.
Both Raw Chinese Broccoli as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chinese Broccoli vs Tomatoes:

Raw Chinese Broccoli has 7.3 times more Calcium, 1.5 times more Iron, 1.2 times more Phosphorus, more Selenium and 1.7 times more Zinc than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.3 times more Copper and 1.5 times more Water than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Chinese Broccoli has 2.6 times more Fat, 2.9 times more Saturated Fat, 62.5 times more Omega 3 and 1.5 times more Fiber than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.4 times more Omega 6 and 4.3 times more Sugars than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Chinese Broccoli as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Chinese BroccoliVS Fiddlehead FernsTomatoesVS Fiddlehead FernsChinese BroccoliVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Chinese BroccoliVS Tomatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: