Comparing Nutrients in 1 kilogram Sun-dried Tomatoes VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sun-dried Tomatoes	Roasted Almonds	Recommended Dietary Allowance
Energy	89% 2580kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	128% 41g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	162% 210g	130g per day for Men 19-50 years
Sugars	518% 376g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	324% 123g	287% 109g	38g per day for Men 19-50 years
Protein	252% 141g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	49% 440μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	440% 5.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	376% 4.9mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	418% 21mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	255% 3.32mg	105% 1.36mg	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	170% 680μg	138% 550μg	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	436% 392mg	0% 0mg	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	0.67% 0.1mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Roasted Almonds	Recommended Dietary Allowance
Calcium	110% 1100mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	1581% 14.2mg	1221% 11mg	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	1136% 91mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	462% 1940mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	970% 22.3mg	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	509% 3560mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	1008% 34270mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	301% 33mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Sun-dried Tomatoes versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sun-dried Tomatoes vs Roasted Almonds:

• 1 kilogram of Sun-dried Tomatoes has more Vitamin A, 6.9 times more Vitamin B1, 2.5 times more Vitamin B3, 6.5 times more Vitamin B5, 2.4 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.4 times more Vitamin B2 and 2390 times more Vitamin E than Sun-dried Tomatoes.
• 1 kilogram of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Sun-dried Tomatoes as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sun-dried Tomatoes vs Roasted Almonds:

• 1 kilogram of Sun-dried Tomatoes has 1.3 times more Copper, 2.4 times more Iron, 4.8 times more Potassium, 2.8 times more Selenium and 35.7 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.4 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Roasted Almonds contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sun-dried Tomatoes has 2.7 times more Carbohydrate and 7.7 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.3 times more Energy, 17.7 times more Fat, 9.6 times more Saturated Fat, 11.7 times more Omega 6 and 1.5 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Roasted Almonds offer comparable quantities of Fiber per one kilogram.
• Both Sun-dried Tomatoes as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.