Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Frozen Chopped Broccoli	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	3.56% 103kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	170% 221g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	206% 149g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.54% 3.3g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	128% 49g	38g per day for Men 19-50 years
Protein	20% 11g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	23% 206μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	66.5% 266μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	173% 156mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	142% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	22.2% 222mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	628% 5.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40% 3.2mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	319% 7.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.3% 198mg	202% 1413mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	400% 13602mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.56% 57.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Sun-dried Tomatoes:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Vitamin C, 122 times more Vitamin E and 1.9 times more Vitamin K than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain 10 times more Vitamin B1, 5.1 times more Vitamin B2, 19.3 times more Vitamin B3, 7.5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Sun-dried Tomatoes have similar amounts of Vitamin A and Vitamin B9 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Sun-dried Tomatoes:

• Frozen Chopped Broccoli, Unprepared has 6.3 times more Water than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain 2 times more Calcium, 37.4 times more Copper, 11.2 times more Iron, 10.8 times more Magnesium, 6.3 times more Manganese, 7.1 times more Phosphorus, 16.2 times more Potassium, 2 times more Selenium, 4.5 times more Sodium and 4.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 9.5 times more Omega 3 than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain 9.9 times more Energy, 10.2 times more Fat, 9.7 times more Saturated Fat, 35.6 times more Omega 6, 11.7 times more Carbohydrate, 27.8 times more Sugars, 4.1 times more Fiber and 5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Sun-dried Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.