Comparing Nutrients in 1 kilogram Sun-dried Tomatoes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sun-dried Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	89% 2580kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	41% 53.5g	130g per day for Men 19-50 years
Sugars	518% 376g	20.3% 14.7g	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	324% 123g	79% 30g	38g per day for Men 19-50 years
Protein	252% 141g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	49% 440μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	440% 5.3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	376% 4.9mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	418% 21mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	255% 3.32mg	100% 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	170% 680μg	140% 560μg	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	436% 392mg	446% 401mg	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	0.67% 0.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	110% 1100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1581% 14.2mg	37.8% 0.34mg	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	1136% 91mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	462% 1940mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	97% 2.23mg	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	509% 3560mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	1008% 34270mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	3.94% 146g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sun-dried Tomatoes vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Sun-dried Tomatoes has 9.6 times more Vitamin B1, 6 times more Vitamin B2, 19.8 times more Vitamin B3, 7.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 132 times more Vitamin E and 2 times more Vitamin K than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A and Vitamin C per one kilogram.
• 1 kilogram of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Sun-dried Tomatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sun-dried Tomatoes vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Sun-dried Tomatoes has 3.3 times more Calcium, 41.9 times more Copper, 14.9 times more Iron, 14.9 times more Magnesium, 8.3 times more Manganese, 7.3 times more Phosphorus, 24.1 times more Potassium, 7.9 times more Selenium, 9.7 times more Sodium and 7.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 6.2 times more Water than Sun-dried Tomatoes.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sun-dried Tomatoes has 9.2 times more Energy, 24.8 times more Fat, 84.9 times more Omega 6, 10.4 times more Carbohydrate, 25.6 times more Sugars, 4.1 times more Fiber and 4.6 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3.8 times more Omega 3 than Sun-dried Tomatoes.
• 1 kilogram of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6