Comparing Nutrients in 500 calories Sun-dried Tomatoes VS Sun-dried Tomatoes, Packed In Oil

Weight per 500 calories

• Sun-dried Tomatoes: 194g
• Sun-dried Tomatoes, Packed In Oil: 235g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.76g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	14% 4.44g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	27.4% 4.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	42% 54.8g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	49% 27.3g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	9.47% 85.3μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.3% 1.02mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	53.3% 8.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	57.6% 0.75mg	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	13.5% 54μg	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	266% 239mg	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	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	21.3% 213mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	123% 1.1mg	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	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	45.3% 190mg	420mg per day for Men 19-50 years
Manganese	156% 3.58mg	47.6% 1.1mg	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	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	108% 3674mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	13% 7.04μg	55μg per day for Men 19-50 years
Sodium	14% 207mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.76% 28.2g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Sun-dried Tomatoes as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.