Comparing Nutrients in 100 grams Sun-dried Tomatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sun-dried Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	8.9% 258kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.8g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	52% 37.6g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	25% 14g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.05mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	15.4% 0.2mg	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	17% 68μg	27% 108μg	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	43.6% 39.2mg	72% 65mg	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	0.067% 0.01mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	114% 9.1mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	80.3% 1.85mg	8.43% 0.19mg	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	51% 356mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	101% 3427mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.13% 107mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sun-dried Tomatoes vs Boiled Broccoli:

• Sun-dried Tomatoes have 8.4 times more Vitamin B1, 4 times more Vitamin B2, 16.4 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Vitamin A, 1.6 times more Vitamin B9, 1.7 times more Vitamin C, 145 times more Vitamin E and 3.3 times more Vitamin K than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sun-dried Tomatoes vs Boiled Broccoli:

• Sun-dried Tomatoes have 2.8 times more Calcium, 23.3 times more Copper, 13.6 times more Iron, 9.2 times more Magnesium, 9.5 times more Manganese, 5.3 times more Phosphorus, 11.7 times more Potassium, 3.4 times more Selenium, 2.6 times more Sodium and 4.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.1 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Sun-dried Tomatoes have 7.4 times more Energy, 7.2 times more Fat, 5.4 times more Saturated Fat, 21.6 times more Omega 6, 7.8 times more Carbohydrate, 27 times more Sugars, 3.7 times more Fiber and 5.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.8 times more Omega 3 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.