Comparing Nutrients in 100 calories Sun-dried Tomatoes, Packed In Oil VS Arugula

Weight per 100 calories

• Sun-dried Tomatoes, Packed In Oil: 47g
• Arugula: 400g

Sun-dried Tomatoes, Packed In Oil have 8.5 times more energy per 100g than Arugula. It has above average energy density when compared to other foods. Raw Arugula having very low energy density.

Which food has more nutrients per 100 calories - Sun-dried Tomatoes, Packed In Oil or Arugula?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Arugula	33%	19%	48%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Arugula	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	7.17% 2.72g	17% 6.4g	38g per day for Men 19-50 years
Protein	4.24% 2.38g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Arugula	Recommended Dietary Allowance
Vitamin A	3.34% 30μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.55% 0.091mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	22.5% 0.29mg	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	2.7% 10.8μg	97% 388μg	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	53% 47.8mg	66.7% 60mg	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	NA	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	362% 434μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Arugula	Recommended Dietary Allowance
Calcium	2.2% 22mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	33.8% 0.3mg	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	15.7% 1.26mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	56% 1.3mg	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	9.32% 65.3mg	29.7% 208mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	2.56% 1.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	3.33% 0.37mg	17% 1.88mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	9.9% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sun-dried Tomatoes, Packed In Oil vs Arugula:

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.4 times more Vitamin B3 than Raw Arugula.
• While Raw Arugula contains 15.8 times more Vitamin A, 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 7.8 times more Vitamin B5, 1.9 times more Vitamin B6, 35.9 times more Vitamin B9 and 1.3 times more Vitamin C than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sun-dried Tomatoes, Packed In Oil vs Arugula:

• Raw Arugula contains 29 times more Calcium, 1.4 times more Copper, 4.6 times more Iron, 4.9 times more Magnesium, 5.9 times more Manganese, 3.2 times more Phosphorus, 2 times more Potassium, 5.1 times more Zinc and 14.5 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Arugula have similar amounts of Selenium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Sun-dried Tomatoes, Packed In Oil, Drained have 2.5 times more Fat, 2.6 times more Saturated Fat and 1.8 times more Omega 6 than Raw Arugula.
• While Raw Arugula contains 18.6 times more Omega 3, 1.3 times more Carbohydrate, 2.4 times more Fiber and 4.3 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Arugula have similar amounts of Energy per 100 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Arugula have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.