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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Broccoli	27%	8%	65%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Broccoli	Recommended Dietary Allowance
Energy	73.4% 2130kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	145% 141g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	153% 58g	68.4% 26g	38g per day for Men 19-50 years
Protein	90% 50.6g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Broccoli	Recommended Dietary Allowance
Vitamin A	71% 640μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	295% 3.83mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	57.5% 230μg	158% 630μg	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	1131% 1018mg	991% 892mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Broccoli	Recommended Dietary Allowance
Calcium	47% 470mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	526% 4.73mg	54.4% 0.49mg	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	335% 27mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	203% 4.66mg	91% 2.1mg	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	199% 1390mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	460% 15650mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	177% 2660mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	14.5% 538g	24% 893g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes, Packed In Oil, Drained have 2.1 times more Vitamin A, 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Sun-dried Tomatoes, Packed In Oil, Drained have 9.7 times more Copper, 3.7 times more Iron, 3.9 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 5 times more Potassium, 8.1 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Broccoli have similar amounts of Calcium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sun-dried Tomatoes, Packed In Oil, Drained have 6.3 times more Energy, 38.1 times more Fat, 16.6 times more Saturated Fat, 1.2 times more Omega 3, 40.4 times more Omega 6, 3.5 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Raw Broccoli.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.