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

Weight per 500 calories

• Sun-dried Tomatoes, Packed In Oil: 235g
• Carrots: 1220g

Sun-dried Tomatoes, Packed In Oil have 5.2 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Sun-dried Tomatoes, Packed In Oil or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Carrots	8%	5%	87%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	14% 4.44g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	36% 13.6g	90% 34g	38g per day for Men 19-50 years
Protein	21.2% 12g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Carrots	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.52mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	58% 232μg	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	266% 239mg	80% 72mg	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Carrots	Recommended Dietary Allowance
Calcium	11% 110mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	78.6% 6.3mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	76% 1.74mg	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	46.6% 326mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	108% 3674mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	13% 7.04μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	3.4% 126g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sun-dried Tomatoes, Packed In Oil vs Carrots:

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.3 times more Vitamin B2 and 3.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 67.8 times more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.3 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sun-dried Tomatoes, Packed In Oil vs Carrots:

• Sun-dried Tomatoes, Packed In Oil, Drained have 2 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium and 5.8 times more Selenium than Raw Carrots.
• While Raw Carrots contain 3.6 times more Calcium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Sodium, 1.6 times more Zinc and 8.5 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Carrots have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sun-dried Tomatoes, Packed In Oil, Drained have 11.3 times more Fat, 11.4 times more Saturated Fat, 7.5 times more Omega 3 and 3.8 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 2.1 times more Carbohydrate and 2.5 times more Fiber than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.