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

Weight per 500 calories

• Sun-dried Tomatoes, Packed In Oil: 235g
• Blanched Almonds: 84.7g

Blanched Almonds have 2.8 times more energy per unit of mass than Sun-dried Tomatoes, Packed In Oil, Drained, which is very high in comparison to other foods. Sun-dried Tomatoes, Packed In Oil having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.44g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	61.6% 10.5g	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	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.92g	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	0% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	36% 13.6g	22% 8.4g	38g per day for Men 19-50 years
Protein	21.2% 12g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.52mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	7.5% 0.097mg	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	13.5% 54μg	10.4% 41.5μg	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	0% 0mg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	97% 0.87mg	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	78.6% 6.3mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	67.6% 1.56mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	108% 3674mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	13% 7.04μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes, Packed In Oil, Drained have more Vitamin A, 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 4.2 times more Vitamin B5, 7.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Blanched Almonds 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 Blanched Almonds:

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.3 times more Copper, 2.3 times more Iron, 6.6 times more Potassium, 2.6 times more Selenium and 38.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Calcium, 1.4 times more Manganese and 1.4 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Blanched Almonds have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.3 times more Saturated Fat, 54 times more Omega 3, 3.5 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Fat, 2.3 times more Omega 6 and 1.5 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.