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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sun-dried Tomatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	89% 2580kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	49% 440μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	440% 5.3mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	376% 4.9mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	418% 21mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	255% 3.32mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	110% 1100mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1581% 14.2mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	462% 1940mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	1008% 34270mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.94% 146g	24.5% 906g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sun-dried Tomatoes has 7.3 times more Vitamin B1, 4.3 times more Vitamin B2, 19.6 times more Vitamin B3, 8.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.3 times more Vitamin A, 1.4 times more Vitamin B9, 1.7 times more Vitamin C, 135 times more Vitamin E and 2.4 times more Vitamin K than Sun-dried Tomatoes.
• 1 kilogram of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Sun-dried Tomatoes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sun-dried Tomatoes has 2.7 times more Calcium, 39.5 times more Copper, 12.6 times more Iron, 12.1 times more Magnesium, 7.2 times more Manganese, 6 times more Phosphorus, 13.7 times more Potassium, 2.9 times more Selenium, 6.3 times more Sodium and 5.9 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 6.2 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sun-dried Tomatoes has 8.9 times more Energy, 8.7 times more Fat, 29.8 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 Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 11.4 times more Omega 3 than Sun-dried Tomatoes.
• 1 kilogram of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6