Comparing Nutrients in 500 calories Almonds VS Sun-dried Tomatoes

Weight per 500 calories

• Almonds: 86.4g
• Sun-dried Tomatoes: 194g

Almonds have 2.2 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 500 calories - Almonds or Sun-dried Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Almonds	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	5.93% 5.76g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	83% 108g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	100% 73g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	62.7% 24g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	49% 27.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.47% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	85.3% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	33% 132μg	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	84.4% 76mg	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	148% 22mg	0.13% 0.019mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	69.4% 83.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	23.2% 232mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	306% 2.76mg	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	40% 3.2mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	156% 3.58mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	195% 6641mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	19.4% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	14% 207mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.76% 28.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Sun-dried Tomatoes:

• Almonds have 1142.1 times more Vitamin E than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain more Vitamin A, 5.8 times more Vitamin B1, 5.6 times more Vitamin B3, 10 times more Vitamin B5, 5.4 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Sun-dried Tomatoes have similar amounts of Vitamin B2 per 500 kcal.
• Both Almonds as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Sun-dried Tomatoes:

• Sun-dried Tomatoes contain 3.1 times more Copper, 5.5 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 10.5 times more Potassium, 3 times more Selenium, 240.1 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Sun-dried Tomatoes have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 7.5 times more Fat, 4 times more Saturated Fat and 5 times more Omega 6 than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain 5.8 times more Carbohydrate, 19.4 times more Sugars, 2.2 times more Fiber and 1.5 times more Protein than Almonds.
• Both Almonds and Sun-dried Tomatoes have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Sun-dried Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.