Comparing Nutrients in 7 ounces Broccoli Raab VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Broccoli Raab	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	85% 111g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	64.2% 24.4g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	29% 260μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	21.4% 214mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	200% 6801mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.78% 29g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Broccoli Raab have 3 times more Vitamin A, 1.2 times more Vitamin B9, 162 times more Vitamin E and 5.2 times more Vitamin K than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 3.3 times more Vitamin B1, 3.8 times more Vitamin B2, 7.4 times more Vitamin B3, 6.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Broccoli Raab.
• 7 ounces of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Raw 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 Broccoli Raab vs Sun-dried Tomatoes:

• 7 ounces of Broccoli Raab have 6.4 times more Water than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 33.9 times more Copper, 4.2 times more Iron, 8.8 times more Magnesium, 4.7 times more Manganese, 4.9 times more Phosphorus, 17.5 times more Potassium, 5.5 times more Selenium, 3.2 times more Sodium and 2.6 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Sun-dried Tomatoes contain similar levels of Calcium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 17.2 times more Omega 3 than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 11.7 times more Energy, 6.1 times more Fat, 38.1 times more Omega 6, 19.6 times more Carbohydrate, 98.9 times more Sugars, 4.6 times more Fiber and 4.5 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3

Frequently Asked Questions about Broccoli Raab VS Sun-dried Tomatoes

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

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It can help support immune function, eye health, and bone health. Sun-dried tomatoes are rich in lycopene, a powerful antioxidant that may help reduce the risk of certain cancers and heart disease. Both are nutritious options, but broccoli raab offers a wider range of vitamins and minerals.

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

Both broccoli raab and sun-dried tomatoes can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, broccoli raab is lower in calories and higher in fiber, making it a more filling and weight-loss friendly option. Including more broccoli raab in your diet can help you feel full and satisfied while consuming fewer calories, which may aid in weight loss.

Should I eat more Broccoli Raab 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 plant-based protein sources. Both broccoli raab and sun-dried tomatoes are nutritious options, but broccoli raab is higher in protein and essential nutrients like iron and vitamin C, making it a better choice for muscle building. Incorporating a balanced diet with a variety of plant-based protein sources will support your muscle growth goals.

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

Both Broccoli Raab and Sun-dried Tomatoes have a relatively low environmental impact compared to animal products. However, producing Broccoli Raab typically requires less water and land compared to Sun-dried Tomatoes. Broccoli Raab is also a good source of essential nutrients like vitamin C, vitamin K, and fiber, making it a nutritious and sustainable choice.