Comparing Nutrients in 5 ounces Sun-dried Tomatoes, Packed In Oil VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Arugula	33%	19%	48%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Arugula	Recommended Dietary Allowance
Energy	10.4% 302kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	3.98% 5.17g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	21.6% 8.22g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	13% 7.17g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Arugula	Recommended Dietary Allowance
Vitamin A	10% 91μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	7.96% 0.1mg	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	8.15% 32.6μg	34.4% 137μg	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	160% 144mg	23.6% 21.3mg	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	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Arugula	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	12% 0.11mg	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	47.5% 3.8mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	19.8% 0.46mg	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	28% 197mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	65.2% 2218mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.06% 76.3g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sun-dried Tomatoes, Packed In Oil vs Arugula:

• Sun-dried Tomatoes, Packed In Oil, Drained have 4.4 times more Vitamin B1, 4.5 times more Vitamin B2, 11.9 times more Vitamin B3, 4.4 times more Vitamin B6 and 6.8 times more Vitamin C than Raw Arugula.
• While Raw Arugula contains 1.9 times more Vitamin A and 4.2 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Arugula have similar amounts of Vitamin B5 per 5 oz.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sun-dried Tomatoes, Packed In Oil vs Arugula:

• Sun-dried Tomatoes, Packed In Oil, Drained have 6.2 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 4.2 times more Potassium, 10 times more Selenium, 9.9 times more Sodium and 1.7 times more Zinc than Raw Arugula.
• While Raw Arugula contains 3.4 times more Calcium and 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.

Comparison of macro-nutrients per 5 ounces:

• Sun-dried Tomatoes, Packed In Oil, Drained have 8.5 times more Energy, 21.3 times more Fat, 22 times more Saturated Fat, 15.2 times more Omega 6, 6.4 times more Carbohydrate, 3.6 times more Fiber and 2 times more Protein than Raw Arugula.
• While Raw Arugula contains 2.2 times more Omega 3 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Arugula have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.