Comparing Nutrients in 300 calories Almonds VS Sun-dried Tomatoes, Packed In Oil

Weight per 300 calories

• Almonds: 51.8g
• Sun-dried Tomatoes, Packed In Oil: 141g

Almonds have 2.7 times more energy per 100g than Sun-dried Tomatoes, Packed In Oil. It has very high energy density when compared to other foods. Sun-dried Tomatoes, Packed In Oil, Drained having above average energy density.

Which food has more nutrients per 300 calories - Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	6.87% 0.11g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	25.3% 33g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	21.5% 8.17g	38g per day for Men 19-50 years
Protein	19.6% 11g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	8.1% 32.4μg	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	159% 143mg	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	88.5% 13.3mg	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	14% 139mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	74% 0.67mg	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	24% 1.92mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	28.5% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	65% 2204mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	7.7% 4.23μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	2.05% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Sun-dried Tomatoes, Packed In Oil:

• Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 2.6 times more Vitamin B1, 2.7 times more Vitamin B3, 2.8 times more Vitamin B5, 6.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B2 per 300 kcal.
• Both Almonds as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Sun-dried Tomatoes, Packed In Oil:

• Almonds have 2.1 times more Calcium, 1.2 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2 times more Iron, 5.8 times more Potassium, 2 times more Selenium and 723.1 times more Sodium than Almonds.
• Both Almonds and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 1.3 times more Fat, 2.3 times more Omega 6 and 1.5 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.4 times more Saturated Fat, 70.7 times more Omega 3, 2.9 times more Carbohydrate and 1.3 times more Fiber than Almonds.
• Both Almonds and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.