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Comparing Nutrients in 300 calories Sun-dried TomatoesVS Blanched Almonds

Weight per 300 calories

Sun-dried Tomatoes
116g
Blanched Almonds
50.8g

Blanched Almonds have 2.3 times more energy per unit of mass than Sun-dried Tomatoes, which is very high in comparison to other foods. Sun-dried Tomatoes having high energy density.

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

Macros Ratio

Protein Fat Carbs

Sun-dried Tomatoes
18%
9%
73%
Blanched Almonds
14%
75%
11%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.56%3.45g
Fat
27.5%26.7g
3.45 gvs26.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.55%0.5g
Saturated Fat
6.3%2g
0.5 gvs2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.8%0.013g
Omega 3
0.13%0.002g
0.013 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.55%1.3g
Omega 6
37%6.3g
1.3 gvs6.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g
Carbohydrate
7.3%9.5g
65 gvs9.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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60.3%43.7g
Sugars
3.25%2.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
43.7 gvs2.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.015g
NA gvs0.015 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.27g
NA gvs2.27 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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37.6%14.3g
Fiber
13.2%5.03g
14.3 gvs5.03 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.3%16.4g
Protein
19.4%11g
16.4 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

5.7%51μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
51 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51%0.61mg
Vitamin B1
8.1%0.097mg
Thiamine
0.61 mgvs0.097 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43.7%0.57mg
Vitamin B2
28%0.36mg
Riboflavin
0.57 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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65.8%10.5mg
Vitamin B3
11%1.78mg
Niacin, nicotinic acid, niacinamide
10.5 mgvs1.78 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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48.6%2.43mg
Vitamin B5
3.2%0.16mg
Pantothenic acid
2.43 mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.7%0.39mg
Vitamin B6
4.5%0.058mg
Pyridoxine
0.39 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19.8%79μg
Vitamin B9
6.23%25μg
Folates and Folic Acid
79 μgvs25 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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50.6%45.6mg
Vitamin C
0%0mg
Ascorbic acid
45.6 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.078%0.012mg
Vitamin E
80.5%12mg
Tocopherols and Tocotrienols
0.012 mgvs12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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41.7%50μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
50 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12.8%128mg
Calcium
12%120mg
128 mgvs120 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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184%1.65mg
Copper
58%0.52mg
1.65 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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132%10.6mg
Iron
21%1.67mg
10.6 mgvs1.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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53.7%226mg
Magnesium
32.4%136mg
226 mgvs136 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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93%2.15mg
Manganese
40.6%0.93mg
2.15 mgvs0.93 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59%414mg
Phosphorus
35%245mg
414 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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117%3985mg
Potassium
9.86%335mg
3985 mgvs335 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.6%6.4μg
Selenium
2.96%1.63μg
6.4 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.3%124mg
Sodium
0.64%9.66mg
124 mgvs9.66 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.3mg
Zinc
13.7%1.5mg
2.3 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.46%17g
Water
0.062%2.3g
17 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sun-dried Tomatoes vs Blanched Almonds:
Comparing minerals per 300 calories for Sun-dried Tomatoes vs Blanched Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: