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

Weight per 300 calories

• Sun-dried Tomatoes: 116g
• Sun-dried Tomatoes, Packed In Oil: 141g

Sun-dried Tomatoes have 1.2 times more energy per 100g than Sun-dried Tomatoes, Packed In Oil. It has 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 - Sun-dried Tomatoes or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Sun-dried Tomatoes	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	3.56% 3.45g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	6.87% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	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	50% 65g	25.3% 33g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	21.5% 8.17g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	5.7% 51μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.8% 10.5mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	34.6% 0.45mg	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	19.8% 79μg	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	50.6% 45.6mg	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	0.078% 0.012mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	12.8% 128mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	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	132% 10.6mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	28.5% 0.66mg	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	59% 414mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	117% 3985mg	65% 2204mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.4μg	7.7% 4.23μg	55μg per day for Men 19-50 years
Sodium	8.3% 124mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.05% 76g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes have 2.3 times more Vitamin B1, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.8 times more Vitamin A and 3.1 times more Vitamin C than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Sun-dried Tomatoes 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 Sun-dried Tomatoes vs Sun-dried Tomatoes, Packed In Oil:

• Sun-dried Tomatoes have 1.9 times more Calcium, 2.5 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium and 2.1 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 3 times more Sodium than Sun-dried Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Sun-dried Tomatoes have 2 times more Carbohydrate, 1.8 times more Fiber and 2.3 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 5.7 times more Fat, 5.4 times more Saturated Fat, 8.6 times more Omega 3 and 2.2 times more Omega 6 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Energy per 300 kcal.
• Both Sun-dried Tomatoes as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.