Comparing Nutrients in 300 calories AlmondsVS Sun-dried Tomatoes

Weight per 300 calories

Almonds

51.8g

Sun-dried Tomatoes

116g

Almonds have 2.2 times more energy per 100g than Sun-dried Tomatoes. It has very high energy density when compared to other foods. Sun-dried Tomatoes having high energy density.

Which food has more nutrients per 300 calories - Almonds or Sun-dried Tomatoes?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Sun-dried Tomatoes

18%

73%

300 kcal ▼

Macro Nutrients

Almondsvs Sun-dried Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g

Fat

3.56%3.45g

26 gvs3.45 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g

Saturated Fat

1.55%0.5g

1.97 gvs0.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g

Omega 3

0.8%0.013g

0.002 gvs0.013 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g

Omega 6

7.55%1.3g

6.4 gvs1.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g

Carbohydrate

50%65g

11 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g

Sugars

60.3%43.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.25 gvs43.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g

Fructose

≤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]

0.057 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g

Glucose

0.088 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g

Sucrose

2.05 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.48g

Fiber

37.6%14.3g

6.48 gvs14.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g

Protein

29.3%16.4g

11 gvs16.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Sun-dried Tomatoes

0%0μg

Vitamin A

5.7%51μg

RAE, retinol activity equivalents

0 μgvs51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg

Vitamin B1

51%0.61mg

Thiamine

0.11 mgvs0.61 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg

Vitamin B2

43.7%0.57mg

Riboflavin

0.59 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

65.8%10.5mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs10.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg

Vitamin B5

48.6%2.43mg

Pantothenic acid

0.24 mgvs2.43 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.071 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg

Vitamin B9

19.8%79μg

Folates and Folic Acid

22.8 μgvs79 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

50.6%45.6mg

Ascorbic acid

0 mgvs45.6 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg

Vitamin E

0.078%0.012mg

Tocopherols and Tocotrienols

13.3 mgvs0.012 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

41.7%50μg

Phytomenadione or phylloquinone

0 μgvs50 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Sun-dried Tomatoes

14%139mg

Calcium

12.8%128mg

139 mgvs128 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg

Copper

184%1.65mg

0.53 mgvs1.65 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg

Iron

132%10.6mg

1.92 mgvs10.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg

Magnesium

53.7%226mg

140 mgvs226 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

93%2.15mg

1.13 mgvs2.15 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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52%23.5μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

23.5 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.6%249mg

Phosphorus

59%414mg

249 mgvs414 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg

Potassium

117%3985mg

380 mgvs3985 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg

Selenium

11.6%6.4μg

2.12 μgvs6.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.52mg

Sodium

8.3%124mg

0.52 mgvs124 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg

Zinc

21%2.3mg

1.6 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g

Water

0.46%17g

2.3 gvs17 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Almonds vs Sun-dried Tomatoes:

Almonds have 1142.1 times more Vitamin E than Sun-dried Tomatoes.
While Sun-dried Tomatoes contain more Vitamin A, 5.8 times more Vitamin B1, 5.6 times more Vitamin B3, 10 times more Vitamin B5, 5.4 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds and Sun-dried Tomatoes have similar amounts of Vitamin B2 per 300 kcal.
Both Almonds as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Sun-dried Tomatoes:

Sun-dried Tomatoes contain 3.1 times more Copper, 5.5 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 10.5 times more Potassium, 3 times more Selenium, 240.1 times more Sodium and 1.4 times more Zinc than Almonds.
Both Almonds and Sun-dried Tomatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 7.5 times more Fat, 4 times more Saturated Fat and 5 times more Omega 6 than Sun-dried Tomatoes.
While Sun-dried Tomatoes contain 5.8 times more Carbohydrate, 19.4 times more Sugars, 2.2 times more Fiber and 1.5 times more Protein than Almonds.
Both Almonds and Sun-dried Tomatoes have similar amounts of Energy per 300 kcal.
Both Almonds as well as Sun-dried Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsSun-dried TomatoesVS Blanched AlmondsAlmondsVS Sun-dried Tomatoes, Packed In OilSun-dried TomatoesVS Sun-dried Tomatoes, Packed In Oil

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Sun-dried Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Sun-dried Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: