Comparing Nutrients in 1 pound Sun-dried Tomatoes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sun-dried Tomatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	40.4% 1170kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	61.7% 80g	130g per day for Men 19-50 years
Sugars	235% 171g	28.5% 20.6g	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% 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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	147% 55.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	114% 64g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.2mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	50% 499mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	457% 15545mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes have more Vitamin A, 5.7 times more Vitamin B1, 2.5 times more Vitamin B3, 9.1 times more Vitamin B5, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Vitamin B2 and 2597 times more Vitamin E than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Sun-dried Tomatoes have 1.5 times more Copper, 2.5 times more Iron, 4.9 times more Potassium, 1.3 times more Selenium and 107 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.6 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Sun-dried Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Sun-dried Tomatoes have 3.2 times more Carbohydrate and 8.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Energy, 18.6 times more Fat, 9.9 times more Saturated Fat, 12.2 times more Omega 6 and 1.5 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Oil Roasted Almonds have similar amounts of Fiber per 1 lb.
• Both Sun-dried Tomatoes as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.