Comparing Nutrients in 100 calories Sun-dried Tomatoes VS Boiled Potato Flesh, Cooked In Skin

Weight per 100 calories

• Sun-dried Tomatoes: 38.8g
• Boiled Potato Flesh, Cooked In Skin: 115g

Sun-dried Tomatoes have 3 times more energy per 100g than Boiled Potato Flesh, Cooked In Skin. It has high energy density when compared to other foods. Boiled Potato Flesh, Cooked In Skin without Salt having average energy density.

Discover which food has more nutrients per 100 calories - Sun-dried Tomatoes or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Sun-dried Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.72% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	17.8% 23g	130g per day for Men 19-50 years
Sugars	20% 14.6g	1.44% 1.05g	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	0.46% 0.33g	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	% 0.39g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	12.5% 4.77g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	9.77% 5.47g	3.84% 2.15g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	26.4% 0.34mg	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	6.6% 26.4μg	2.87% 11.5μg	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	17% 15mg	16.6% 15mg	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	0.026% 0.004mg	0.077% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	4.26% 42.6mg	0.57% 5.75mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.4% 56.8μg	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	44% 3.52mg	4.45% 0.36mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	6.02% 25.3mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	6.9% 0.16mg	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	19.7% 138mg	7.22% 50.6mg	700mg per day for Men 19-50 years
Potassium	39% 1328mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	3.88% 2.13μg	0.63% 0.34μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.5mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	3.13% 0.34mg	11mg per day for Men 19-50 years
Water	0.15% 5.64g	2.4% 88.5g	3700g per day for Men 19-50 years

Sun-dried Tomatoes VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sun-dried Tomatoes or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 100 calories of Sun-dried Tomatoes vs Boiled Potato Flesh, Cooked In Skin:

• 100 calories of Sun-dried Tomatoes have 1.7 times more Vitamin B1, 8.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9 and 6.6 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 100 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.7 times more Vitamin B6 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin C per 100 calories.
• 100 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Sun-dried Tomatoes as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Sun-dried Tomatoes vs Boiled Potato Flesh, Cooked In Skin:

• 100 calories of Sun-dried Tomatoes have 7.4 times more Calcium, 2.6 times more Copper, 9.9 times more Iron, 3 times more Magnesium, 4.5 times more Manganese, 2.7 times more Phosphorus, 3 times more Potassium, 6.2 times more Selenium, 9 times more Sodium and 2.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 100 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 15.7 times more Water than Sun-dried Tomatoes.
• 100 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sun-dried Tomatoes have 11.6 times more Omega 6, 13.9 times more Sugars, 2.3 times more Fiber and 2.5 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Sun-dried Tomatoes and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Sun-dried Tomatoes as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 in 100 calories.