Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Sun-dried Tomatoes, Packed In Oil

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Sun-dried Tomatoes, Packed In Oil: 235g

Sun-dried Tomatoes, Packed In Oil, Drained have 7.3 times more energy per unit of mass than Frozen Broccoli Spears, which is above average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Frozen Broccoli Spears	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	14% 4.44g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	27.4% 4.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	42% 54.8g	130g per day for Men 19-50 years
Sugars	35% 25.3g	NA	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	136% 51.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	94% 52.8g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	109% 983μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	53.3% 8.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	57.6% 0.75mg	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	405% 1621μg	13.5% 54μg	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	1308% 1178mg	266% 239mg	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	155% 23.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	70.7% 707mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	123% 1.1mg	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	155% 12.4mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	45.3% 190mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	47.6% 1.1mg	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	145% 1017mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	108% 3674mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	13% 7.04μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	42% 1561g	3.4% 126g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Sun-dried Tomatoes, Packed In Oil Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Sun-dried Tomatoes, Packed In Oil?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Sun-dried Tomatoes, Packed In Oil:

• 500 calories of Frozen Broccoli Spears have 6.5 times more Vitamin A, 2.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3.7 times more Vitamin B5, 4 times more Vitamin B6, 30 times more Vitamin B9 and 4.9 times more Vitamin C than Sun-dried Tomatoes, Packed In Oil.
• Both Frozen Broccoli Spears and Sun-dried Tomatoes, Packed In Oil provide similar amounts of Vitamin B3 per 500 calories.
• Both Frozen Broccoli Spears as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Sun-dried Tomatoes, Packed In Oil:

• 500 calories of Frozen Broccoli Spears have 6.4 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 4 times more Manganese, 3.1 times more Phosphorus, 4.7 times more Selenium, 3.2 times more Zinc and 12.4 times more Water than Sun-dried Tomatoes, Packed In Oil.
• While 500 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 1.8 times more Copper and 2.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sun-dried Tomatoes, Packed In Oil contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 11.8 times more Omega 3, 1.7 times more Carbohydrate, 3.8 times more Fiber and 4.4 times more Protein than Sun-dried Tomatoes, Packed In Oil.
• While 500 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 5.6 times more Fat, 5 times more Saturated Fat and 7.3 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sun-dried Tomatoes, Packed In Oil offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6