Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	57.6% 56g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	12.2% 16g	71.2% 93g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	60.6% 23g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	33.7% 2.7mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	16% 111mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	183% 6211mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	10% 374g	5.77% 214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Sun-dried Tomatoes, Packed In Oil:

• Sun-dried Tomatoes, Packed In Oil, Drained contain 2.7 times more Vitamin A, 5.4 times more Vitamin B1, 17.4 times more Vitamin B2, 6.8 times more Vitamin B3, 3.7 times more Vitamin B5, 4 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.5 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Sun-dried Tomatoes, Packed In Oil:

• Cooked Ripe Red Tomatoes have 1.8 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 4.3 times more Calcium, 6.3 times more Copper, 3.9 times more Iron, 9 times more Magnesium, 4.4 times more Manganese, 5 times more Phosphorus, 7.2 times more Potassium, 6 times more Selenium, 24.2 times more Sodium and 5.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Sun-dried Tomatoes, Packed In Oil, Drained contain 11.8 times more Energy, 128 times more Fat, 126.2 times more Saturated Fat, 39 times more Omega 3, 47.2 times more Omega 6, 5.8 times more Carbohydrate, 8.3 times more Fiber and 5.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.