Comparing Nutrients in 300 calories Broccoli RaabVS Tomatoes in Juice with Salt

Weight per 300 calories

Broccoli Raab

1364g

Tomatoes in Juice with Salt

1875g

Broccoli Raab has 1.4 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Broccoli Raab or Tomatoes in Juice with Salt?

Macros Ratio

Protein Fat Carbs

Broccoli Raab

45%

15%

40%

Tomatoes in Juice with Salt

16%

12%

72%

300 kcal ▼

Macro Nutrients

Broccoli Raabvs Tomatoes in Juice with Salt

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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6.9%6.7g

Fat

4.83%4.7g

6.7 gvs4.7 g

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

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3.54%1.13g

Saturated Fat

2%0.64g

1.13 gvs0.64 g

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

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161%2.58g

Omega 3

4.7%0.075g

2.58 gvs0.075 g

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

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2.33%0.4g

Omega 6

10.7%1.8g

0.4 gvs1.8 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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30%39g

Carbohydrate

50%65g

39 gvs65 g

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

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7.15%5.2g

Sugars

66%48g

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

5.2 gvs48 g

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

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3.2%2.3g

Fructose

34%24.6g

≤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]

2.3 gvs24.6 g

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

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%1.36g

Glucose

%23.3g

1.36 gvs23.3 g

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

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%1.5g

Sucrose

%0g

1.5 gvs0 g

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

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97%37g

Fiber

94%35.6g

37 gvs35.6 g

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

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77%43.2g

Protein

26.5%15g

43.2 gvs15 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccoli Raabvs Tomatoes in Juice with Salt

198%1786μg

Vitamin A

41.7%375μg

RAE, retinol activity equivalents

1786 μgvs375 μg

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

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184%2.2mg

Vitamin B1

898%10.8mg

Thiamine

2.2 mgvs10.8 mg

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

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135%1.76mg

Vitamin B2

79.3%1.03mg

Riboflavin

1.76 mgvs1.03 mg

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

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104%16.7mg

Vitamin B3

83.4%13.4mg

Niacin, nicotinic acid, niacinamide

16.7 mgvs13.4 mg

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

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88%4.4mg

Vitamin B5

44%2.2mg

Pantothenic acid

4.4 mgvs2.2 mg

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

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179%2.33mg

Vitamin B6

160%2.1mg

Pyridoxine

2.33 mgvs2.1 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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283%1132μg

Vitamin B9

37.5%150μg

Folates and Folic Acid

1132 μgvs150 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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306%275mg

Vitamin C

263%236mg

Ascorbic acid

275 mgvs236 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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147%22mg

Vitamin E

73.8%11mg

Tocopherols and Tocotrienols

22 mgvs11 mg

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

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2545%3055μg

Vitamin K

40.6%48.8μg

Phytomenadione or phylloquinone

3055 μgvs48.8 μg

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

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Minerals

Broccoli Raabvs Tomatoes in Juice with Salt

147%1473mg

Calcium

62%619mg

1473 mgvs619 mg

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

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63.6%0.57mg

Copper

108%0.98mg

0.57 mgvs0.98 mg

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

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Fluoride

2.4%96μg

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

NA μgvs96 μg

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

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365%29mg

Iron

134%10.7mg

29 mgvs10.7 mg

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

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71.4%300mg

Magnesium

44.6%188mg

300 mgvs188 mg

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

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234%5.4mg

Manganese

55.4%1.28mg

5.4 mgvs1.28 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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142%995mg

Phosphorus

45.5%319mg

995 mgvs319 mg

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

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78.6%2673mg

Potassium

105%3581mg

2673 mgvs3581 mg

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

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24.8%13.6μg

Selenium

24%13μg

13.6 μgvs13 μg

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

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30%450mg

Sodium

144%2156mg

450 mgvs2156 mg

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

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95%10.5mg

Zinc

20.5%2.25mg

10.5 mgvs2.25 mg

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

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34%1262g

Water

48%1777g

1262 gvs1777 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 Broccoli Raab vs Tomatoes in Juice with Salt:

Raw Broccoli Raab has 4.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 2 times more Vitamin B5, 7.5 times more Vitamin B9, 2 times more Vitamin E and 62.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.9 times more Vitamin B1 than Raw Broccoli Raab.
Both Raw Broccoli Raab and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 and Vitamin C per 300 kcal.
Both Raw Broccoli Raab as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli Raab vs Tomatoes in Juice with Salt:

Raw Broccoli Raab has 2.4 times more Calcium, 2.7 times more Iron, 1.6 times more Magnesium, 4.2 times more Manganese, 3.1 times more Phosphorus and 4.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Copper, 1.3 times more Potassium, 4.8 times more Sodium and 1.4 times more Water than Raw Broccoli Raab.
Both Raw Broccoli Raab and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli Raab has 1.4 times more Fat, 1.8 times more Saturated Fat, 34.4 times more Omega 3 and 2.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.6 times more Omega 6, 1.7 times more Carbohydrate, 9.2 times more Sugars and 10.6 times more Fructose than Raw Broccoli Raab.
Both Raw Broccoli Raab and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Fiber per 300 kcal.
Both Raw Broccoli Raab as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Broccoli RaabVS Cooked Broccoli RaabTomatoes in Juice with SaltVS Cooked Broccoli RaabBroccoli RaabVS Stewed Canned TomatoesTomatoes in Juice with SaltVS Stewed Canned Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Broccoli RaabVS Tomatoes in Juice with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli Raab or Tomatoes in Juice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: