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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Sun-dried Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	17.7% 512kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	85% 111g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	103% 74.6g	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	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	64.2% 24.4g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	50% 28g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	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	33.7% 135μg	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	86.4% 77.8mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	22% 218mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	314% 2.82mg	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	225% 18mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	101% 706mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	200% 6801mg	91% 3106mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.78% 29g	2.9% 107g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes have 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 3 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.5 times more Vitamin A and 2.6 times more Vitamin C than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B6 per 7 oz.
• Both Sun-dried Tomatoes 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 Sun-dried Tomatoes vs Sun-dried Tomatoes, Packed In Oil:

• Sun-dried Tomatoes have 2.3 times more Calcium, 3 times more Copper, 3.4 times more Iron, 2.4 times more Magnesium, 4 times more Manganese, 2.6 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 2.6 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.5 times more Sodium and 3.7 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Sun-dried Tomatoes have 1.2 times more Energy, 2.4 times more Carbohydrate, 2.1 times more Fiber and 2.8 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 4.7 times more Fat, 4.4 times more Saturated Fat, 7.1 times more Omega 3 and 1.8 times more Omega 6 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.