Comparing Nutrients in 300 calories Boiled BroccoliVS Tomatoes

Weight per 300 calories

Boiled Broccoli

857g

Tomatoes

1667g

Boiled Broccoli has 1.9 times more energy per 100g than Tomatoes. It has 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 - Boiled Broccoli or Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Boiled 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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3.62%3.5g

Fat

3.44%3.33g

3.5 gvs3.33 g

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

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2.1%0.68g

Saturated Fat

1.46%0.47g

0.68 gvs0.47 g

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

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63.8%1g

Omega 3

3.13%0.05g

1 gvs0.05 g

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

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2.57%0.44g

Omega 6

7.84%1.33g

0.44 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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47.3%61.5g

Carbohydrate

50%65g

61.5 gvs65 g

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

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16.4%12g

Sugars

60.5%44g

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

12 gvs44 g

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

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8.75%6.34g

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]

6.34 gvs23 g

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

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%4.2g

Glucose

%21g

4.2 gvs21 g

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

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%0.69g

Sucrose

%0g

0.69 gvs0 g

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

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74.4%28.3g

Fiber

52.6%20g

28.3 gvs20 g

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

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36.4%20.4g

Protein

26%14.7g

20.4 gvs14.7 g

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

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Vitamins

Boiled Broccolivs Tomatoes

73.3%660μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

660 μgvs700 μg

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

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45%0.54mg

Vitamin B1

51.4%0.62mg

Thiamine

0.54 mgvs0.62 mg

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

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81%1.05mg

Vitamin B2

24.4%0.32mg

Riboflavin

1.05 mgvs0.32 mg

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

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29.6%4.74mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs9.9 mg

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

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106%5.3mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

5.3 mgvs1.5 mg

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

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132%1.7mg

Vitamin B6

103%1.33mg

Pyridoxine

1.7 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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231%926μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

926 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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618%556mg

Vitamin C

254%228mg

Ascorbic acid

556 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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83%12.4mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

12.4 mgvs9 mg

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

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1008%1209μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

1209 μgvs132 μg

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

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Minerals

Boiled Broccolivs Tomatoes

34.3%343mg

Calcium

16.7%167mg

343 mgvs167 mg

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

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58%0.52mg

Copper

109%0.98mg

0.52 mgvs0.98 mg

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

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0.86%34.3μg

Fluoride

0.96%38.3μg

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

34.3 μgvs38.3 μg

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

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71.8%5.74mg

Iron

56.3%4.5mg

5.74 mgvs4.5 mg

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

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43%180mg

Magnesium

43.7%183mg

180 mgvs183 mg

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

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72.3%1.66mg

Manganese

82.6%1.9mg

1.66 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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82%574mg

Phosphorus

57%400mg

574 mgvs400 mg

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

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74%2511mg

Potassium

116%3950mg

2511 mgvs3950 mg

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

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25%13.7μg

Selenium

0%0μg

13.7 μgvs0 μg

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

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23.4%351mg

Sodium

5.56%83.3mg

351 mgvs83.3 mg

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

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35%3.86mg

Zinc

25.8%2.83mg

3.86 mgvs2.83 mg

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

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20.7%765g

Water

42.6%1575g

765 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 Boiled Broccoli vs Tomatoes:

Boiled and Drained Broccoli has 3.3 times more Vitamin B2, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6, 3.7 times more Vitamin B9, 2.4 times more Vitamin C, 1.4 times more Vitamin E and 9.2 times more Vitamin K than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.1 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B1 per 300 kcal.
Both Boiled and Drained 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 Boiled Broccoli vs Tomatoes:

Boiled and Drained Broccoli has 2.1 times more Calcium, 1.3 times more Iron, 1.4 times more Phosphorus, more Selenium, 4.2 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.9 times more Copper, 1.6 times more Potassium and 2.1 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Manganese per 300 kcal.
Both Boiled and Drained Broccoli as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 20.4 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 3.1 times more Omega 6, 3.7 times more Sugars and 3.6 times more Fructose than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both Boiled and Drained 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:

Boiled BroccoliVS Frozen Chopped BroccoliTomatoesVS Frozen Chopped BroccoliBoiled BroccoliVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Tomatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: