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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sun-dried Tomatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	40.4% 1170kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	235% 171g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	147% 55.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	114% 64g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	22% 200μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.2mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	45.4% 0.59mg	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	77% 308μg	76% 304μg	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	198% 178mg	284% 256mg	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	0.3% 0.045mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	50% 499mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	19% 0.17mg	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	515% 41.2mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	58% 1.33mg	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	231% 1615mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	457% 15545mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	1.8% 66g	11.2% 415g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes have 10 times more Vitamin B1, 5.1 times more Vitamin B2, 19.3 times more Vitamin B3, 7.5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin C, 122 times more Vitamin E and 1.9 times more Vitamin K than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A and Vitamin B9 per 1 lb.
• Both Sun-dried Tomatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Sun-dried Tomatoes have 2 times more Calcium, 37.4 times more Copper, 11.2 times more Iron, 10.8 times more Magnesium, 6.3 times more Manganese, 7.1 times more Phosphorus, 16.2 times more Potassium, 2 times more Selenium, 4.5 times more Sodium and 4.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.3 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Sun-dried Tomatoes have 9.9 times more Energy, 10.2 times more Fat, 9.7 times more Saturated Fat, 35.6 times more Omega 6, 11.7 times more Carbohydrate, 27.8 times more Sugars, 4.1 times more Fiber and 5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.5 times more Omega 3 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.