Comparing Nutrients in 300 calories TomatoesVS Broccoli Stalks

Weight per 300 calories

Tomatoes

1667g

Broccoli Stalks

1071g

Raw Broccoli Stalks have 1.6 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 Broccoli Stalks?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Broccoli Stalks

33%

58%

300 kcal ▼

Macro Nutrients

Tomatoesvs Broccoli Stalks

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

3.87%3.75g

3.33 gvs3.75 g

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

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1.46%0.47g

Saturated Fat

1.8%0.58g

0.47 gvs0.58 g

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

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3.13%0.05g

Omega 3

86.4%1.4g

0.05 gvs1.4 g

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

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7.84%1.33g

Omega 6

2.4%0.41g

1.33 gvs0.41 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

43%56g

65 gvs56 g

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

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60.5%44g

Sugars

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

44 gvsNA 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

20 gvsNA g

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

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26%14.7g

Protein

57%32g

14.7 gvs32 g

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

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Vitamins

Tomatoesvs Broccoli Stalks

77.8%700μg

Vitamin A

24%214μg

RAE, retinol activity equivalents

700 μgvs214 μg

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

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51.4%0.62mg

Vitamin B1

58%0.7mg

Thiamine

0.62 mgvs0.7 mg

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

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24.4%0.32mg

Vitamin B2

98%1.28mg

Riboflavin

0.32 mgvs1.28 mg

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

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62%9.9mg

Vitamin B3

42.7%6.84mg

Niacin, nicotinic acid, niacinamide

9.9 mgvs6.84 mg

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

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29.7%1.5mg

Vitamin B5

115%5.73mg

Pantothenic acid

1.5 mgvs5.73 mg

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

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103%1.33mg

Vitamin B6

131%1.7mg

Pyridoxine

1.33 mgvs1.7 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

190%761μg

Folates and Folic Acid

250 μgvs761 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

1110%999mg

Ascorbic acid

228 mgvs999 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

Tocopherols and Tocotrienols

9 mgvsNA mg

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

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110%132μg

Vitamin K

Phytomenadione or phylloquinone

132 μgvsNA μg

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

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Minerals

Tomatoesvs Broccoli Stalks

16.7%167mg

Calcium

51.4%514mg

167 mgvs514 mg

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

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109%0.98mg

Copper

53.6%0.48mg

0.98 mgvs0.48 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

118%9.43mg

4.5 mgvs9.43 mg

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

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43.7%183mg

Magnesium

63.8%268mg

183 mgvs268 mg

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

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82.6%1.9mg

Manganese

107%2.45mg

1.9 mgvs2.45 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

101%707mg

400 mgvs707 mg

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

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116%3950mg

Potassium

102%3482mg

3950 mgvs3482 mg

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

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0%0μg

Selenium

58.4%32μg

0 μgvs32 μg

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

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5.56%83.3mg

Sodium

19.3%289mg

83.3 mgvs289 mg

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

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25.8%2.83mg

Zinc

39%4.3mg

2.83 mgvs4.3 mg

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

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42.6%1575g

Water

26.3%972g

1575 gvs972 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 Broccoli Stalks:

Raw Ripe Red Tomatoes have 3.3 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Broccoli Stalks.
While Raw Broccoli Stalks contain 4 times more Vitamin B2, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9 and 4.4 times more Vitamin C than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Raw Broccoli Stalks have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Broccoli Stalks:

Raw Ripe Red Tomatoes have 2 times more Copper and 1.6 times more Water than Raw Broccoli Stalks.
While Raw Broccoli Stalks contain 3.1 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, more Selenium, 3.5 times more Sodium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Raw Broccoli Stalks have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Ripe Red Tomatoes have 3.3 times more Omega 6 than Raw Broccoli Stalks.
While Raw Broccoli Stalks contain 27.6 times more Omega 3 and 2.2 times more Protein than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Raw Broccoli Stalks have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Raw Broccoli Stalks have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

TomatoesVS Cooked Ripe Red TomatoesBroccoli StalksVS Cooked Ripe Red TomatoesTomatoesVS Boiled Broccoli with SaltBroccoli StalksVS Boiled Broccoli with Salt

Compare Foods

Comparing Nutrients in 300 calories TomatoesVS Broccoli Stalks

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: