Comparing Nutrients in 14 ounces Sun-dried Tomatoes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sun-dried Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	35.3% 1024kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	206% 149g	2.1% 1.5g	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	NA	0.93% 0.67g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	128% 49g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	100% 56g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	224% 36mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	52.2% 0.68mg	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	67.5% 270μg	82.4% 329μg	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	173% 156mg	89% 80mg	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	0.26% 0.04mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	142% 171μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	43.7% 437mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	628% 5.65mg	18.5% 0.17mg	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	451% 36mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	319% 7.33mg	68% 1.57mg	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	202% 1413mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	400% 13602mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	1.56% 57.8g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Sun-dried Tomatoes versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Sun-dried Tomatoes have 3.3 times more Vitamin B1, 3.8 times more Vitamin B2, 7.4 times more Vitamin B3, 6.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin C than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 3 times more Vitamin A, 162 times more Vitamin E and 5.2 times more Vitamin K than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Broccoli Raab provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Sun-dried Tomatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Sun-dried Tomatoes have 33.9 times more Copper, 4.2 times more Iron, 8.8 times more Magnesium, 4.7 times more Manganese, 4.9 times more Phosphorus, 17.5 times more Potassium, 5.5 times more Selenium, 3.2 times more Sodium and 2.6 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 6.4 times more Water than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Broccoli Raab contain similar levels of Calcium per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sun-dried Tomatoes have 11.7 times more Energy, 6.1 times more Fat, 38.1 times more Omega 6, 19.6 times more Carbohydrate, 98.9 times more Sugars, 4.6 times more Fiber and 4.5 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 17.2 times more Omega 3 than Sun-dried Tomatoes.
• 14 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6