Comparing Nutrients in 1 pound Almonds VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Almonds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	91% 2626kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	81.4% 106g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	171% 96g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	26% 104μg	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	513% 462mg	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	775% 116mg	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

	Almonds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	122% 1220mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	238% 2.15mg	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	210% 17mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	92% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	209% 7099mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	80.4% 1207mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	0.54% 20g	6.6% 244g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Sun-dried Tomatoes, Packed In Oil:

• Almonds have 3 times more Vitamin B2 and 1.9 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 2.3 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Almonds as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Sun-dried Tomatoes, Packed In Oil:

• Almonds have 5.7 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 3.3 times more Magnesium, 4.7 times more Manganese, 3.5 times more Phosphorus, 1.4 times more Selenium and 4 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.1 times more Potassium, 266 times more Sodium and 12.2 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.7 times more Energy, 3.5 times more Fat, 2 times more Saturated Fat, 6.2 times more Omega 6, 2.2 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 26 times more Omega 3 than Almonds.
• Both Almonds and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.