Comparing Nutrients in 1 pound Sun-dried Tomatoes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sun-dried Tomatoes	Blanched Almonds	Recommended Dietary Allowance
Energy	40.4% 1170kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	56% 18g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	65% 84.7g	130g per day for Men 19-50 years
Sugars	235% 171g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	147% 55.8g	118% 45g	38g per day for Men 19-50 years
Protein	114% 64g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	22% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.2mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	40% 0.52mg	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	77% 308μg	55.6% 222μg	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	198% 178mg	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	0.3% 0.045mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Blanched Almonds	Recommended Dietary Allowance
Calcium	50% 499mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	518% 4.66mg	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	515% 41.2mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	362% 8.32mg	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	231% 1615mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	457% 15545mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes have more Vitamin A, 2.8 times more Vitamin B1, 2.6 times more Vitamin B3, 6.7 times more Vitamin B5, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B2 and 2375 times more Vitamin E than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Sun-dried Tomatoes have 1.4 times more Copper, 2.8 times more Iron, 5.2 times more Potassium, 1.7 times more Selenium and 5.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Blanched Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sun-dried Tomatoes have 3 times more Carbohydrate, 8.1 times more Sugars and 1.2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Energy, 17.7 times more Fat, 9.3 times more Saturated Fat, 11.2 times more Omega 6 and 1.5 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.