Comparing Nutrients in 300 calories Sun-dried TomatoesVS Roasted Almonds

Weight per 300 calories

Sun-dried Tomatoes

116g

Roasted Almonds

50.2g

Dry Roasted Almonds have 2.3 times more energy per unit of mass than Sun-dried Tomatoes, which is very high in comparison to other foods. Sun-dried Tomatoes having high energy density.

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

Macros Ratio

Protein Fat Carbs

Sun-dried Tomatoes

18%

73%

Roasted Almonds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Sun-dried Tomatoesvs Roasted Almonds

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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3.56%3.45g

Fat

27%26.4g

3.45 gvs26.4 g

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

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1.55%0.5g

Saturated Fat

6.4%2.05g

0.5 gvs2.05 g

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

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0.8%0.013g

Omega 3

0.31%0.005g

0.013 gvs0.005 g

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

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7.55%1.3g

Omega 6

38.2%6.5g

1.3 gvs6.5 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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50%65g

Carbohydrate

8.1%10.5g

65 gvs10.5 g

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

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60.3%43.7g

Sugars

3.36%2.44g

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

43.7 gvs2.44 g

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

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Fructose

0.007%0.005g

≤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]

NA gvs0.005 g

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

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Glucose

%0.005g

NA gvs0.005 g

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

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Sucrose

%2.4g

NA gvs2.4 g

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

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37.6%14.3g

Fiber

14.4%5.47g

14.3 gvs5.47 g

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

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29.3%16.4g

Protein

18.8%10.5g

16.4 gvs10.5 g

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

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Vitamins

Sun-dried Tomatoesvs Roasted Almonds

5.7%51μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

51 μgvs0 μg

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

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51%0.61mg

Vitamin B1

3.2%0.039mg

Thiamine

0.61 mgvs0.039 mg

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

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43.7%0.57mg

Vitamin B2

46%0.6mg

Riboflavin

0.57 mgvs0.6 mg

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

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65.8%10.5mg

Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

10.5 mgvs1.82 mg

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

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48.6%2.43mg

Vitamin B5

3.22%0.16mg

Pantothenic acid

2.43 mgvs0.16 mg

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

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29.7%0.39mg

Vitamin B6

5.25%0.068mg

Pyridoxine

0.39 mgvs0.068 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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19.8%79μg

Vitamin B9

6.9%27.6μg

Folates and Folic Acid

79 μgvs27.6 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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50.6%45.6mg

Vitamin C

0%0mg

Ascorbic acid

45.6 mgvs0 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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0.078%0.012mg

Vitamin E

80%12mg

Tocopherols and Tocotrienols

0.012 mgvs12 mg

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

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41.7%50μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

50 μgvs0 μg

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

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Minerals

Sun-dried Tomatoesvs Roasted Almonds

12.8%128mg

Calcium

13.4%134mg

128 mgvs134 mg

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

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184%1.65mg

Copper

61.3%0.55mg

1.65 mgvs0.55 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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132%10.6mg

Iron

23.4%1.87mg

10.6 mgvs1.87 mg

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

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53.7%226mg

Magnesium

33.3%140mg

226 mgvs140 mg

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

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93%2.15mg

Manganese

48.7%1.1mg

2.15 mgvs1.1 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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59%414mg

Phosphorus

33.8%236mg

414 mgvs236 mg

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

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117%3985mg

Potassium

10.5%358mg

3985 mgvs358 mg

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

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11.6%6.4μg

Selenium

1.82%1μg

6.4 μgvs1 μg

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

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8.3%124mg

Sodium

0.1%1.5mg

124 mgvs1.5 mg

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

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21%2.3mg

Zinc

15%1.66mg

2.3 mgvs1.66 mg

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

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0.46%17g

Water

0.033%1.2g

17 gvs1.2 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 Sun-dried Tomatoes vs Roasted Almonds:

Sun-dried Tomatoes have more Vitamin A, 15.9 times more Vitamin B1, 5.8 times more Vitamin B3, 15.1 times more Vitamin B5, 5.7 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1031.1 times more Vitamin E than Sun-dried Tomatoes.
Both Sun-dried Tomatoes and Dry Roasted Almonds have similar amounts of Vitamin B2 per 300 kcal.
Both Sun-dried Tomatoes as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Sun-dried Tomatoes have 3 times more Copper, 5.6 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 11.1 times more Potassium, 6.4 times more Selenium, 82.7 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds.
Both Sun-dried Tomatoes and Dry Roasted Almonds have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sun-dried Tomatoes have 6.2 times more Carbohydrate, 17.9 times more Sugars, 2.6 times more Fiber and 1.6 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 7.6 times more Fat, 4.1 times more Saturated Fat and 5.1 times more Omega 6 than Sun-dried Tomatoes.
Both Sun-dried Tomatoes and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
Both Sun-dried Tomatoes as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sun-dried TomatoesVS Sun-dried Tomatoes, Packed In OilRoasted AlmondsVS Sun-dried Tomatoes, Packed In OilSun-dried TomatoesVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Sun-dried TomatoesVS Roasted Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: