Comparing Nutrients in 7 ounces Blanched Almonds VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	40.4% 1171kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	23% 3.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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	0% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	76% 42.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	48.7% 0.63mg	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	24.3% 97μg	11.4% 45.6μg	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	0% 0mg	224% 202mg	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	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	47% 468mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	104% 0.94mg	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	81.4% 6.5mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	40.2% 0.92mg	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	136% 955mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	91% 3106mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Sun-dried Tomatoes, Packed In Oil:

• Blanched Almonds have 1.9 times more Vitamin B2 and 2.1 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Blanched Almonds as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Sun-dried Tomatoes, Packed In Oil:

• Blanched Almonds have 5 times more Calcium, 2.2 times more Copper, 1.2 times more Iron, 3.3 times more Magnesium, 3.9 times more Manganese, 3.5 times more Phosphorus and 3.8 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.4 times more Potassium, 14 times more Sodium and 11.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2.8 times more Energy, 3.7 times more Fat, 2.1 times more Saturated Fat, 6.2 times more Omega 6, 1.7 times more Fiber and 4.2 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 19.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Carbohydrate per 7 oz.
• Both Blanched Almonds as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.