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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Sun-dried Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	35.3% 1024kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	57.6% 56g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	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	170% 221g	71.2% 93g	130g per day for Men 19-50 years
Sugars	206% 149g	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	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	128% 49g	60.6% 23g	38g per day for Men 19-50 years
Protein	100% 56g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	224% 36mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	67.5% 270μg	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	173% 156mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	142% 171μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	43.7% 437mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	628% 5.65mg	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	451% 36mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	319% 7.33mg	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	202% 1413mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	400% 13602mg	183% 6211mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.56% 57.8g	5.77% 214g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes have 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 3 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.5 times more Vitamin A and 2.6 times more Vitamin C than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B6 per 14 oz.
• Both Sun-dried 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 Sun-dried Tomatoes vs Sun-dried Tomatoes, Packed In Oil:

• Sun-dried Tomatoes have 2.3 times more Calcium, 3 times more Copper, 3.4 times more Iron, 2.4 times more Magnesium, 4 times more Manganese, 2.6 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 2.6 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.5 times more Sodium and 3.7 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Sun-dried Tomatoes have 1.2 times more Energy, 2.4 times more Carbohydrate, 2.1 times more Fiber and 2.8 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 4.7 times more Fat, 4.4 times more Saturated Fat, 7.1 times more Omega 3 and 1.8 times more Omega 6 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.