Comparing Nutrients in 7 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	1.7% 49.6kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	4.76% 6.2g	85% 111g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	64.2% 24.4g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	50% 450μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	23.4% 234mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	200% 6801mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Sun-dried Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Sun-dried Tomatoes:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Sun-dried Tomatoes:

• 7 ounces of Cooked Broccoli Raab have 6.3 times more Water than Sun-dried Tomatoes.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 18.3 times more Omega 3 than Sun-dried Tomatoes.
• While 7 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.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3