Comparing Nutrients in 500 calories Sun-dried Tomatoes VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Sun-dried Tomatoes: 194g
• Cooked Chopped Frozen Broccoli: 1786g

Sun-dried Tomatoes have 9.2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Sun-dried Tomatoes or Cooked Chopped Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	Sun-dried Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.76g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	73.5% 96g	130g per day for Men 19-50 years
Sugars	100% 73g	36.2% 26.3g	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	62.7% 24g	141% 53.6g	38g per day for Men 19-50 years
Protein	49% 27.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	9.47% 85.3μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.3% 1.02mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	179% 2.32mg	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	33% 132μg	250% 1000μg	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	84.4% 76mg	796% 716mg	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	0.13% 0.019mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.4% 83.3μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	21.3% 213mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	67.5% 0.61mg	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	220% 17.6mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	156% 3.58mg	173% 4mg	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	99% 690mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	14% 207mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.76% 28.2g	43.8% 1620g	3700g per day for Men 19-50 years

Sun-dried Tomatoes VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sun-dried Tomatoes or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Sun-dried Tomatoes vs Cooked Chopped Frozen Broccoli:

• 500 calories of Sun-dried Tomatoes have 2.1 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 10.7 times more Vitamin A, 1.5 times more Vitamin B2, 3.6 times more Vitamin B6, 7.6 times more Vitamin B9, 9.4 times more Vitamin C, 1216.3 times more Vitamin E and 18.9 times more Vitamin K than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Sun-dried Tomatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Sun-dried Tomatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sun-dried Tomatoes vs Cooked Chopped Frozen Broccoli:

• 500 calories of Sun-dried Tomatoes have 4.5 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium and 2.6 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.8 times more Calcium, 1.3 times more Phosphorus, 1.3 times more Zinc and 57.4 times more Water than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Cooked Chopped Frozen Broccoli contain similar levels of Manganese, Selenium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sun-dried Tomatoes have 9.2 times more Omega 6 and 2.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 35.2 times more Omega 3, 2.2 times more Fiber and 2 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6