Comparing Nutrients in 1 pound Tomatoes VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Tomatoes	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	40.4% 1170kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	6.04% 1.93g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	195% 253g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	147% 55.8g	38g per day for Men 19-50 years
Protein	7.13% 4g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	21% 191μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	171% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	717% 6.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	457% 15545mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.8% 66g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 54 times more Vitamin E than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain 14.3 times more Vitamin B1, 25.7 times more Vitamin B2, 15.2 times more Vitamin B3, 23.5 times more Vitamin B5, 4.2 times more Vitamin B6, 4.5 times more Vitamin B9, 2.9 times more Vitamin C and 5.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Sun-dried Tomatoes have similar amounts of Vitamin A per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Ripe Red Tomatoes have 6.5 times more Water than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain 11 times more Calcium, 24.1 times more Copper, 33.7 times more Iron, 17.6 times more Magnesium, 16.2 times more Manganese, 14.8 times more Phosphorus, 14.5 times more Potassium, more Selenium, 21.4 times more Sodium and 11.7 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Sun-dried Tomatoes contain 14.3 times more Energy, 14.9 times more Fat, 15.2 times more Saturated Fat, 13.8 times more Omega 6, 14.3 times more Carbohydrate, 14.3 times more Sugars, 10.3 times more Fiber and 16 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Sun-dried Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.