Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Cooked Broccoli Raab	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	9.2% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	60.8% 79g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	73.5% 53.3g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	46% 17.4g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	6.93% 62.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	59.3% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	36.2% 0.47mg	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	25% 101μg	24% 96μg	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	58.3% 52.4mg	61.7% 55.6mg	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	24% 3.6mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	50.8% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	224% 2mg	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	22.5% 1.8mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	65.5% 275mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	114% 2.6mg	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	16.6% 116mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	143% 4858mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Sun-dried Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Sun-dried Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Sun-dried Tomatoes:

• 5 ounces of Cooked Broccoli Raab have 5.2 times more Vitamin A, 253 times more Vitamin E and 6 times more Vitamin K than Sun-dried Tomatoes.
• While 5 oz of Sun-dried Tomatoes contain 3.1 times more Vitamin B1, 3.5 times more Vitamin B2, 4.5 times more Vitamin B3, 4.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Sun-dried Tomatoes provide similar amounts of Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Cooked Broccoli Raab as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Sun-dried Tomatoes:

• 5 ounces of Cooked Broccoli Raab have 6.3 times more Water than Sun-dried Tomatoes.
• While 5 oz of Sun-dried Tomatoes contain 19 times more Copper, 7.2 times more Iron, 7.2 times more Magnesium, 4.9 times more Manganese, 4.3 times more Phosphorus, 10 times more Potassium, 4.2 times more Selenium, 1.9 times more Sodium and 3.7 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Sun-dried Tomatoes contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 18.3 times more Omega 3 than Sun-dried Tomatoes.
• While 5 oz of Sun-dried Tomatoes contain 10.3 times more Energy, 5.7 times more Fat, 35.6 times more Omega 6, 17.9 times more Carbohydrate, 60.6 times more Sugars, 4.4 times more Fiber and 3.7 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 5 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3