Comparing Nutrients in 14 ounces Blanched Almonds VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Blanched Almonds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	80.7% 2342kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	57.6% 56g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	46.3% 7.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	71.2% 93g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	60.6% 23g	38g per day for Men 19-50 years
Protein	152% 85g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	97% 1.27mg	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	48.6% 194μg	23% 91μg	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	0% 0mg	449% 404mg	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	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	94% 937mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	209% 1.88mg	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	163% 13mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	80.4% 1.85mg	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	273% 1909mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	183% 6211mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.48% 18g	5.77% 214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Sun-dried Tomatoes, Packed In Oil:

• Blanched Almonds have 1.9 times more Vitamin B2 and 2.1 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Blanched Almonds as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Sun-dried Tomatoes, Packed In Oil:

• Blanched Almonds have 5 times more Calcium, 2.2 times more Copper, 1.2 times more Iron, 3.3 times more Magnesium, 3.9 times more Manganese, 3.5 times more Phosphorus and 3.8 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.4 times more Potassium, 14 times more Sodium and 11.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 2.8 times more Energy, 3.7 times more Fat, 2.1 times more Saturated Fat, 6.2 times more Omega 6, 1.7 times more Fiber and 4.2 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 19.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Carbohydrate per 14 oz.
• Both Blanched Almonds as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.