Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Frozen Broccoli Spears	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	2% 57.5kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	85% 111g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	103% 74.6g	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	15.7% 5.95g	64.2% 24.4g	38g per day for Men 19-50 years
Protein	11% 6.07g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	50.7% 0.66mg	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	46.6% 187μg	33.7% 135μg	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	151% 136mg	86.4% 77.8mg	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	18% 2.68mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	314% 2.82mg	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	18% 1.43mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	159% 3.66mg	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	16.7% 117mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	200% 6801mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Sun-dried Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Sun-dried Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Sun-dried Tomatoes:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Vitamin A, 1.4 times more Vitamin B9, 1.7 times more Vitamin C, 135 times more Vitamin E and 2.4 times more Vitamin K than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 7.3 times more Vitamin B1, 4.3 times more Vitamin B2, 19.6 times more Vitamin B3, 8.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Broccoli Spears.
• 7 ounces of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Sun-dried Tomatoes:

• 7 ounces of Frozen Broccoli Spears have 6.2 times more Water than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 2.7 times more Calcium, 39.5 times more Copper, 12.6 times more Iron, 12.1 times more Magnesium, 7.2 times more Manganese, 6 times more Phosphorus, 13.7 times more Potassium, 2.9 times more Selenium, 6.3 times more Sodium and 5.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 11.4 times more Omega 3 than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 8.9 times more Energy, 8.7 times more Fat, 29.8 times more Omega 6, 10.4 times more Carbohydrate, 25.6 times more Sugars, 4.1 times more Fiber and 4.6 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3

Frequently Asked Questions about Frozen Broccoli Spears VS Sun-dried Tomatoes

What are the health benefits of Frozen Broccoli Spears compared to Sun-dried Tomatoes?

Frozen broccoli spears are a good source of vitamin C, vitamin K, and fiber, which can support immune health, bone health, and digestion. Sun-dried tomatoes are rich in antioxidants like lycopene, which may help reduce the risk of chronic diseases. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

Can I lose weight easier by eating more Frozen Broccoli Spears or Sun-dried Tomatoes?

Both frozen broccoli spears and sun-dried tomatoes can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, broccoli spears are lower in calories and higher in fiber, making them a more filling and weight-loss friendly option. Including a variety of vegetables in your diet, along with other whole foods, regular physical activity, and proper hydration, can help support weight loss efforts.

Should I eat more Frozen Broccoli Spears or more Sun-dried Tomatoes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both frozen broccoli spears and sun-dried tomatoes are nutritious options, but for muscle gain, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating a combination of these protein sources into your diet along with regular strength training can help support muscle growth.

What is the environmental impact of producing Frozen Broccoli Spears compared to Sun-dried Tomatoes?

Frozen broccoli spears have a lower environmental impact compared to sun-dried tomatoes. The production of frozen broccoli typically requires less water, energy, and land use, resulting in lower greenhouse gas emissions. Additionally, broccoli is a more sustainable crop as it can be grown in a variety of climates and is less resource-intensive compared to sun-dried tomatoes, which require more water and energy for dehydration.