Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Frozen Broccoli Spears	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	10% 290kcal	73.4% 2130kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	59% 19g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	179% 233g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	153% 58g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	90% 50.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	295% 3.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	245% 3.2mg	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	235% 940μg	57.5% 230μg	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	759% 683mg	1131% 1018mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	41% 410mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	526% 4.73mg	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	90% 7.2mg	335% 27mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	203% 4.66mg	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	84.3% 590mg	199% 1390mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	460% 15650mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	177% 2660mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	24.5% 906g	14.5% 538g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Sun-dried Tomatoes, Packed In Oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Sun-dried Tomatoes, Packed In Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Sun-dried Tomatoes, Packed In Oil:

• 1 kilogram of Frozen Broccoli Spears has 4.1 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil.
• While 1 kg of Sun-dried Tomatoes, Packed In Oil, Drained contains 2.7 times more Vitamin B1, 3.4 times more Vitamin B2, 7.9 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sun-dried Tomatoes, Packed In Oil provide similar amounts of Vitamin A per one kilogram.
• Both Frozen Broccoli Spears as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Sun-dried Tomatoes, Packed In Oil:

• 1 kilogram of Frozen Broccoli Spears has 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil.
• While 1 kg of Sun-dried Tomatoes, Packed In Oil, Drained contains 13.1 times more Copper, 3.7 times more Iron, 5.1 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 6.3 times more Potassium, 1.6 times more Selenium, 15.6 times more Sodium and 2.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sun-dried Tomatoes, Packed In Oil contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Omega 3 than Sun-dried Tomatoes, Packed In Oil.
• While 1 kg of Sun-dried Tomatoes, Packed In Oil, Drained contains 7.3 times more Energy, 41.4 times more Fat, 36.4 times more Saturated Fat, 53.6 times more Omega 6, 4.4 times more Carbohydrate, 1.9 times more Fiber and 1.7 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6