Comparing Nutrients in 1 kilogram 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	8.97% 260kcal	89% 2580kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	429% 558g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	518% 376g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	324% 123g	38g per day for Men 19-50 years
Protein	50% 28g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	440% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	566% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	418% 21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	255% 3.32mg	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	168% 670μg	170% 680μg	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	627% 564mg	436% 392mg	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	81.3% 12mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	56% 560mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	1581% 14.2mg	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	101% 8.1mg	1136% 91mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	462% 1940mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	803% 18.5mg	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	71.4% 500mg	509% 3560mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	1008% 34270mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	71.3% 1070mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	181% 20mg	11mg per day for Men 19-50 years
Water	24.7% 915g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.