Comparing Nutrients in 300 calories Blanched Almonds VS Sun-dried Tomatoes

Weight per 300 calories

• Blanched Almonds: 50.8g
• Sun-dried Tomatoes: 116g

Blanched Almonds have 2.3 times more energy per 100g than Sun-dried Tomatoes. It has very high energy density when compared to other foods. Sun-dried Tomatoes having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Sun-dried Tomatoes?

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	50% 65g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	60.3% 43.7g	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% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.7% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	65.8% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	29.7% 0.39mg	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	6.23% 25μg	19.8% 79μg	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	50.6% 45.6mg	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	80.5% 12mg	0.078% 0.012mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	12% 120mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	184% 1.65mg	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	21% 1.67mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	93% 2.15mg	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	35% 245mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	117% 3985mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	11.6% 6.4μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	8.3% 124mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Sun-dried Tomatoes:

• Blanched Almonds have 1038.6 times more Vitamin E than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain more Vitamin A, 6.3 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3, 15.2 times more Vitamin B5, 6.6 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Sun-dried Tomatoes:

• Sun-dried Tomatoes contain 3.2 times more Copper, 6.3 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 11.9 times more Potassium, 3.9 times more Selenium, 12.9 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Sun-dried Tomatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 7.7 times more Fat, 4.1 times more Saturated Fat and 4.9 times more Omega 6 than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain 6.8 times more Carbohydrate, 18.6 times more Sugars, 2.8 times more Fiber and 1.5 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Sun-dried Tomatoes have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Sun-dried Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.