Comparing Nutrients in 500 calories Sun-dried Tomatoes VS Hamburger Pickle relish

Weight per 500 calories

• Sun-dried Tomatoes: 194g
• Hamburger Pickle relish: 388g

Sun-dried Tomatoes have 2 times more energy per 100g than Hamburger Pickle relish. It has high energy density when compared to other foods. Hamburger Pickle relish having average energy density.

Which food has more nutrients per 500 calories - Sun-dried Tomatoes or Hamburger Pickle relish?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Hamburger Pickle relish	2%	3%	95%

Macro Nutrients

	Sun-dried Tomatoes	Hamburger Pickle relish	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.76g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	103% 134g	130g per day for Men 19-50 years
Sugars	100% 73g	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	62.7% 24g	32.6% 12.4g	38g per day for Men 19-50 years
Protein	49% 27.3g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Hamburger Pickle relish	Recommended Dietary Allowance
Vitamin A	9.47% 85.3μg	5.6% 50.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.3% 1.02mg	6.46% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	4.47% 0.058mg	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	33% 132μg	0.97% 3.88μg	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	84.4% 76mg	9.9% 8.9mg	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	0.13% 0.019mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.4% 83.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Hamburger Pickle relish	Recommended Dietary Allowance
Calcium	21.3% 213mg	1.55% 15.5mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	35.7% 0.32mg	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	220% 17.6mg	55.2% 4.4mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	6.46% 27mg	420mg per day for Men 19-50 years
Manganese	156% 3.58mg	2.53% 0.058mg	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	99% 690mg	9.4% 66mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	8.66% 295mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14% 207mg	283% 4248mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	3.88% 0.43mg	11mg per day for Men 19-50 years
Water	0.76% 28.2g	6.4% 237g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sun-dried Tomatoes vs Hamburger Pickle relish:

• Sun-dried Tomatoes have 1.7 times more Vitamin A, 13.2 times more Vitamin B1, 5.8 times more Vitamin B2, 7.3 times more Vitamin B3, 149.3 times more Vitamin B5, 11.1 times more Vitamin B6, 34 times more Vitamin B9 and 8.5 times more Vitamin C than Hamburger Pickle relish.
• Both Sun-dried Tomatoes as well as Hamburger Pickle relish have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sun-dried Tomatoes vs Hamburger Pickle relish:

• Sun-dried Tomatoes have 13.8 times more Calcium, 8.6 times more Copper, 4 times more Iron, 13.9 times more Magnesium, 61.5 times more Manganese, 10.5 times more Phosphorus, 22.5 times more Potassium, more Selenium and 9 times more Zinc than Hamburger Pickle relish.
• While Hamburger Pickle relish contains 20.5 times more Sodium and 8.4 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Sun-dried Tomatoes have 2.8 times more Fat, 8.2 times more Omega 6, 1.9 times more Fiber and 11.2 times more Protein than Hamburger Pickle relish.
• While Hamburger Pickle relish contains 11.6 times more Omega 3 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Hamburger Pickle relish have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sun-dried Tomatoes as well as Hamburger Pickle relish have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.