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

Weight per 500 calories

• Sun-dried Tomatoes, Packed In Oil: 235g
• Baked White Potatoes: 544g

Sun-dried Tomatoes, Packed In Oil have 2.3 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	14% 4.44g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	1.57% 0.27g	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	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	36% 13.6g	30% 11.4g	38g per day for Men 19-50 years
Protein	21.2% 12g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.52mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Baked White Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	44.7% 1.03mg	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	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	13% 7.04μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.4% 126g	11% 410g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes, Packed In Oil, Drained have 27.6 times more Vitamin A, 1.7 times more Vitamin B1, 3.8 times more Vitamin B2 and 3.5 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Baked Whole White Potatoes 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 Baked White Potatoes:

• Sun-dried Tomatoes, Packed In Oil, Drained have 2 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.2 times more Potassium, 2.6 times more Selenium and 16.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Baked Whole White Potatoes have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sun-dried Tomatoes, Packed In Oil, Drained have 40.5 times more Fat, 20.4 times more Saturated Fat, 2.2 times more Omega 3 and 17.5 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Carbohydrate than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Baked Whole White Potatoes have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.