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

Macros Ratio

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

Macro Nutrients

	Boiled Spears Frozen Broccoli	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	40.4% 1170kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	6.04% 1.93g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	195% 253g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	235% 171g	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	36% 13.6g	147% 55.8g	38g per day for Men 19-50 years
Protein	25% 14g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	171% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	116% 1.5mg	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	34% 136μg	77% 308μg	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	202% 182mg	198% 178mg	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	40% 6mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	23% 231mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	717% 6.45mg	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	34.6% 2.77mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	364% 8.37mg	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	35.6% 249mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	457% 15545mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	11% 411g	1.8% 66g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Spears Frozen Broccoli has 132 times more Vitamin E and 2 times more Vitamin K than Sun-dried Tomatoes.
• While 1 lb of Sun-dried Tomatoes contains 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 2.3 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Sun-dried Tomatoes provide similar amounts of Vitamin A and Vitamin C per one pound.
• 1 pound of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Spears Frozen Broccoli has 6.2 times more Water than Sun-dried Tomatoes.
• While 1 lb of Sun-dried Tomatoes contains 2.2 times more Calcium, 33.1 times more Copper, 14.9 times more Iron, 9.7 times more Magnesium, 5.7 times more Manganese, 6.5 times more Phosphorus, 19 times more Potassium, 2.9 times more Selenium, 4.5 times more Sodium and 6.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 3.8 times more Omega 3 than Sun-dried Tomatoes.
• While 1 lb of Sun-dried Tomatoes contains 9.2 times more Energy, 27 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 Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Sun-dried Tomatoes provide inadequate amounts of Omega 3