Comparing Nutrients in 5 ounces Sun-dried Tomatoes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sun-dried Tomatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.6% 366kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	9.2% 1.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	28.5% 37g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	1.35% 0.98g	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	46% 17.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	35.7% 20g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	6.93% 62.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.4% 0.75mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.3% 0.69mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.3% 2.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.2% 0.47mg	NA	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	24% 96μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61.7% 55.6mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.8% 61μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15.6% 156mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	NA	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	161% 13mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	65.5% 275mg	NA	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	NA	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	72% 505mg	NA	700mg per day for Men 19-50 years
Potassium	143% 4858mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	NA	55μg per day for Men 19-50 years
Sodium	10% 152mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.82mg	NA	11mg per day for Men 19-50 years
Water	0.56% 20.6g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Sun-dried Tomatoes versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sun-dried Tomatoes vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Sun-dried Tomatoes have 23.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Sun-dried Tomatoes vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Sun-dried Tomatoes have 7.3 times more Calcium, 18.2 times more Iron and 7.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.8 times more Sodium than Sun-dried Tomatoes.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sun-dried Tomatoes have 2 times more Energy, 1.6 times more Fat, 2.1 times more Carbohydrate, 54.5 times more Sugars, 4.7 times more Fiber and 6.4 times more Protein than Frozen Roasted Potatoes with Salt.