Comparing Nutrients in 14 ounces Broccoli VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Broccoli	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	4.65% 135kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	57.6% 56g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	46.3% 7.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	71.2% 93g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	60.6% 23g	38g per day for Men 19-50 years
Protein	20% 11g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	97% 1.27mg	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	62.5% 250μg	23% 91μg	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	393% 354mg	449% 404mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	18.7% 187mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	209% 1.88mg	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	36.2% 2.9mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	80.4% 1.85mg	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	37.4% 262mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	183% 6211mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.58% 354g	5.77% 214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Sun-dried Tomatoes, Packed In Oil:

• Raw Broccoli has 2.7 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.1 times more Vitamin A, 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B5 and Vitamin C per 14 oz.
• Both Raw Broccoli as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Sun-dried Tomatoes, Packed In Oil:

• Raw Broccoli has 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 9.7 times more Copper, 3.7 times more Iron, 3.9 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 5 times more Potassium, 8.1 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Calcium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sun-dried Tomatoes, Packed In Oil, Drained contain 6.3 times more Energy, 38.1 times more Fat, 16.6 times more Saturated Fat, 40.4 times more Omega 6, 3.5 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.