Comparing Nutrients in 1 pound Tomato Paste VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Tomato Paste	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	13% 372kcal	40.4% 1170kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	6.04% 1.93g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	195% 253g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	235% 171g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	147% 55.8g	38g per day for Men 19-50 years
Protein	35% 19.6g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	171% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	116% 1.5mg	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	13.6% 54.4μg	77% 308μg	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	110% 99mg	198% 178mg	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	130% 19.5mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	717% 6.45mg	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	169% 13.5mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	364% 8.37mg	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	53.8% 376mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	457% 15545mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	9% 333g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Sun-dried Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Paste vs Sun-dried Tomatoes:

• 1 pound of Tomato Paste has 1.7 times more Vitamin A and 430 times more Vitamin E than Sun-dried Tomatoes.
• While 1 lb of Sun-dried Tomatoes contains 8.8 times more Vitamin B1, 3.2 times more Vitamin B2, 2.9 times more Vitamin B3, 14.7 times more Vitamin B5, 1.5 times more Vitamin B6, 5.7 times more Vitamin B9, 1.8 times more Vitamin C and 3.8 times more Vitamin K than Canned Tomato Paste.
• 1 pound of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Canned Tomato Paste as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Sun-dried Tomatoes:

• 1 lb of Sun-dried Tomatoes contains 3.1 times more Calcium, 3.9 times more Copper, 3.1 times more Iron, 4.6 times more Magnesium, 6.1 times more Manganese, 4.3 times more Phosphorus, 3.4 times more Potassium, 1.8 times more Sodium and 3.2 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Sun-dried Tomatoes contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sun-dried Tomatoes contains 3.1 times more Energy, 6.3 times more Fat, 7.3 times more Omega 6, 2.9 times more Carbohydrate, 3.1 times more Sugars, 3 times more Fiber and 3.3 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in one pound.