Comparing Nutrients in 300 calories TomatoesVS Chinese Broccoli

Weight per 300 calories

Tomatoes

1667g

Chinese Broccoli

1154g

Raw Chinese Broccoli has 1.4 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very low in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Chinese Broccoli

16%

23%

61%

300 kcal ▼

Macro Nutrients

Tomatoesvs Chinese Broccoli

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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3.44%3.33g

Fat

9.04%8.77g

3.33 gvs8.77 g

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

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1.46%0.47g

Saturated Fat

4.2%1.34g

0.47 gvs1.34 g

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

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3.13%0.05g

Omega 3

195%3.13g

0.05 gvs3.13 g

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

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7.84%1.33g

Omega 6

5.43%0.92g

1.33 gvs0.92 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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50%65g

Carbohydrate

41.4%54g

65 gvs54 g

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

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60.5%44g

Sugars

14%10g

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

44 gvs10 g

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

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31.5%23g

Fructose

≤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]

23 gvsNA g

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

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%21g

Glucose

21 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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52.6%20g

Fiber

79%30g

20 gvs30 g

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

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26%14.7g

Protein

24.7%14g

14.7 gvs14 g

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

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Vitamins

Tomatoesvs Chinese Broccoli

77.8%700μg

Vitamin A

110%992μg

RAE, retinol activity equivalents

700 μgvs992 μg

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

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51.4%0.62mg

Vitamin B1

96%1.15mg

Thiamine

0.62 mgvs1.15 mg

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

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24.4%0.32mg

Vitamin B2

136%1.77mg

Riboflavin

0.32 mgvs1.77 mg

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

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62%9.9mg

Vitamin B3

33%5.3mg

Niacin, nicotinic acid, niacinamide

9.9 mgvs5.3 mg

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

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29.7%1.5mg

Vitamin B5

Pantothenic acid

1.5 mgvsNA mg

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

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103%1.33mg

Vitamin B6

65.7%0.85mg

Pyridoxine

1.33 mgvs0.85 mg

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

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26%7.8μg

Vitamin B7

Biotin

7.8 μgvsNA μg

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

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62.5%250μg

Vitamin B9

300%1200μg

Folates and Folic Acid

250 μgvs1200 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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254%228mg

Vitamin C

379%342mg

Ascorbic acid

228 mgvs342 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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60%9mg

Vitamin E

38.5%5.77mg

Tocopherols and Tocotrienols

9 mgvs5.77 mg

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

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110%132μg

Vitamin K

857%1028μg

Phytomenadione or phylloquinone

132 μgvs1028 μg

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

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Minerals

Tomatoesvs Chinese Broccoli

16.7%167mg

Calcium

121%1212mg

167 mgvs1212 mg

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

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109%0.98mg

Copper

82%0.74mg

0.98 mgvs0.74 mg

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

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0.96%38.3μg

Fluoride

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

38.3 μgvsNA μg

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

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56.3%4.5mg

Iron

85%6.8mg

4.5 mgvs6.8 mg

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

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43.7%183mg

Magnesium

52%219mg

183 mgvs219 mg

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

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82.6%1.9mg

Manganese

1.9 mgvsNA 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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57%400mg

Phosphorus

71%496mg

400 mgvs496 mg

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

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116%3950mg

Potassium

93%3162mg

3950 mgvs3162 mg

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

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0%0μg

Selenium

29.4%16μg

0 μgvs16 μg

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

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5.56%83.3mg

Sodium

5.4%80.8mg

83.3 mgvs80.8 mg

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

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25.8%2.83mg

Zinc

43%4.73mg

2.83 mgvs4.73 mg

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

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42.6%1575g

Water

29%1068g

1575 gvs1068 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 Tomatoes vs Chinese Broccoli:

Raw Ripe Red Tomatoes have 1.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.6 times more Vitamin E than Raw Chinese Broccoli.
While Raw Chinese Broccoli contains 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.
Both Raw Ripe Red Tomatoes as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Chinese Broccoli:

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

Comparison of macro-nutrients per 300 calories:

Raw Ripe Red Tomatoes have 1.4 times more Omega 6, 1.2 times more Carbohydrate and 4.3 times more Sugars than Raw Chinese Broccoli.
While Raw Chinese Broccoli contains 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.
Both Raw Ripe Red Tomatoes and Raw Chinese Broccoli have similar amounts of Energy and Protein per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Raw Chinese Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

TomatoesVS Cooked Ripe Red TomatoesChinese BroccoliVS Cooked Ripe Red TomatoesTomatoesVS Fiddlehead FernsChinese BroccoliVS Fiddlehead Ferns

Compare Foods

Comparing Nutrients in 300 calories TomatoesVS Chinese Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: