Comparing Nutrients in 7 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	14.6% 423kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.07g	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	30.3% 11.5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	18% 10g	9.14% 5.1g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Arugula	Recommended Dietary Allowance
Vitamin A	14% 127μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	11% 0.14mg	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	11.4% 45.6μg	48% 192μg	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	224% 202mg	33% 29.8mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Arugula	Recommended Dietary Allowance
Calcium	9.33% 93mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	16.8% 0.15mg	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	66.5% 5.3mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	27.7% 0.64mg	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	39.4% 276mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	91% 3106mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	35% 528mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	2.9% 107g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 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 7 oz.