Comparing Nutrients in 1 pound Sun-dried Tomatoes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sun-dried Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	40.4% 1170kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	9.94% 13g	130g per day for Men 19-50 years
Sugars	235% 171g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	147% 55.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	114% 64g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	22% 200μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.2mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	50% 499mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	457% 15545mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Broccoli Raab per 1 lb

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

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

• 1 pound of Sun-dried Tomatoes has 3.3 times more Vitamin B1, 3.8 times more Vitamin B2, 7.4 times more Vitamin B3, 6.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3 times more Vitamin A, 162 times more Vitamin E and 5.2 times more Vitamin K than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Broccoli Raab provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Sun-dried Tomatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sun-dried Tomatoes has 33.9 times more Copper, 4.2 times more Iron, 8.8 times more Magnesium, 4.7 times more Manganese, 4.9 times more Phosphorus, 17.5 times more Potassium, 5.5 times more Selenium, 3.2 times more Sodium and 2.6 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 6.4 times more Water than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Broccoli Raab contain similar levels of Calcium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sun-dried Tomatoes has 11.7 times more Energy, 6.1 times more Fat, 38.1 times more Omega 6, 19.6 times more Carbohydrate, 98.9 times more Sugars, 4.6 times more Fiber and 4.5 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 17.2 times more Omega 3 than Sun-dried Tomatoes.
• 1 pound of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6