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

Macros Ratio

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

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	14.6% 423kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	13% 2.2g	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	85% 111g	130g per day for Men 19-50 years
Sugars	NA	103% 74.6g	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	64.2% 24.4g	38g per day for Men 19-50 years
Protein	18% 10g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	14% 127μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	50.7% 0.66mg	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	33.7% 135μg	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	86.4% 77.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	9.33% 93mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	314% 2.82mg	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	225% 18mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	159% 3.66mg	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	101% 706mg	700mg per day for Men 19-50 years
Potassium	91% 3106mg	200% 6801mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	35% 528mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes, Packed In Oil VS Sun-dried Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Sun-dried Tomatoes, Packed In Oil versus 7 oz of Sun-dried Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Sun-dried Tomatoes, Packed In Oil have 1.5 times more Vitamin A and 2.6 times more Vitamin C than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 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.
• Both Sun-dried Tomatoes, Packed In Oil and Sun-dried Tomatoes provide similar amounts of Vitamin B6 per seven ounces.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sun-dried Tomatoes, Packed In Oil have 2.5 times more Sodium than Sun-dried Tomatoes.
• While 7 oz of Sun-dried Tomatoes contain 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.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sun-dried Tomatoes, Packed In Oil have 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.
• While 7 oz of Sun-dried Tomatoes contain 2.4 times more Carbohydrate, 2.1 times more Fiber and 2.8 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil and Sun-dried Tomatoes offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3