Comparing Nutrients in 500 calories Sun-dried Tomatoes VS Broccoli Raab

Weight per 500 calories

• Sun-dried Tomatoes: 194g
• Broccoli Raab: 2273g

Sun-dried Tomatoes have 11.7 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Sun-dried Tomatoes or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.76g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	50% 64.8g	130g per day for Men 19-50 years
Sugars	100% 73g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	62.7% 24g	161% 61.4g	38g per day for Men 19-50 years
Protein	49% 27.3g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	9.47% 85.3μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.3% 1.02mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.4% 83.3μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	21.3% 213mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	156% 3.58mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	14% 207mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	0.76% 28.2g	57% 2103g	3700g per day for Men 19-50 years

Sun-dried Tomatoes VS Broccoli Raab Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Sun-dried Tomatoes vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 34.9 times more Vitamin A, 3.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 6 times more Vitamin B6, 14.3 times more Vitamin B9, 6 times more Vitamin C, 1899.8 times more Vitamin E and 61.1 times more Vitamin K than Sun-dried Tomatoes.
• 500 calories of Sun-dried Tomatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Sun-dried Tomatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sun-dried Tomatoes vs Broccoli Raab:

• 500 calories of Sun-dried Tomatoes have 2.9 times more Copper and 1.5 times more Potassium than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 11.5 times more Calcium, 2.8 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Selenium, 3.6 times more Sodium, 4.5 times more Zinc and 74.5 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sun-dried Tomatoes have 3.2 times more Omega 6, 1.7 times more Carbohydrate and 8.4 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 1.9 times more Fat, 201.5 times more Omega 3, 2.6 times more Fiber and 2.6 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6