Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Frozen Chopped Broccoli	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	23% 3.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	48.7% 0.63mg	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	33.2% 133μg	11.4% 45.6μg	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	124% 112mg	224% 202mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	11% 111mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	104% 0.94mg	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	20% 1.6mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	40.2% 0.92mg	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	14% 99mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	91% 3106mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Sun-dried Tomatoes, Packed In Oil:

• Frozen Chopped Broccoli, Unprepared has 2.9 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 3.6 times more Vitamin B1, 4 times more Vitamin B2, 7.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin A per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Sun-dried Tomatoes, Packed In Oil:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 12.4 times more Copper, 3.3 times more Iron, 4.5 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 7.4 times more Potassium, 11.1 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Calcium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Omega 3 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 8.2 times more Energy, 48.6 times more Fat, 43 times more Saturated Fat, 63.9 times more Omega 6, 4.9 times more Carbohydrate, 1.9 times more Fiber and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.