Comparing Nutrients in 500 calories Sun-dried TomatoesVS Baked White Potatoes

Weight per 500 calories

Sun-dried Tomatoes

194g

Baked White Potatoes

544g

Sun-dried Tomatoes have 2.8 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Sun-dried Tomatoes or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Sun-dried Tomatoes

18%

73%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Sun-dried Tomatoesvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

5.93%5.76g

Fat

0.84%0.82g

5.76 gvs0.82 g

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

Find Vegetables rich in Fat

2.58%0.83g

Saturated Fat

0.68%0.22g

0.83 gvs0.22 g

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

Find Vegetables rich in Saturated Fat

1.33%0.021g

Omega 3

5.1%0.082g

0.021 gvs0.082 g

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

Find Vegetables rich in Omega 3

12.6%2.14g

Omega 6

1.57%0.27g

2.14 gvs0.27 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

83%108g

Carbohydrate

88%115g

108 gvs115 g

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

Find Vegetables rich in Carbohydrate

100%73g

Sugars

11.5%8.3g

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

73 gvs8.3 g

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

Find Vegetables rich in Sugars

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

Find Vegetables rich in Fructose

Glucose

%3.42g

NA gvs3.42 g

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

Find Vegetables rich in Glucose

Sucrose

%2.17g

NA gvs2.17 g

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

Find Vegetables rich in Sucrose

62.7%24g

Fiber

30%11.4g

24 gvs11.4 g

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

Find Vegetables rich in Fiber

49%27.3g

Protein

20.4%11.4g

27.3 gvs11.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Sun-dried Tomatoesvs Baked White Potatoes

9.47%85.3μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

85.3 μgvs5.43 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

85.3%1.02mg

Vitamin B1

21.7%0.26mg

Thiamine

1.02 mgvs0.26 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

73%0.95mg

Vitamin B2

18%0.23mg

Riboflavin

0.95 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

110%17.5mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

17.5 mgvs8.3 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

81%4.05mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

4.05 mgvs2.1 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

49.5%0.64mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.64 mgvs1.15 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

33%132μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

132 μgvs207 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

84.4%76mg

Vitamin C

76%68.5mg

Ascorbic acid

76 mgvs68.5 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.13%0.019mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.019 mgvs0.22 mg

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

Find Vegetables rich in Vitamin E

69.4%83.3μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

83.3 μgvs14.7 μg

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

Find Vegetables rich in Vitamin K

Minerals

Sun-dried Tomatoesvs Baked White Potatoes

21.3%213mg

Calcium

5.43%54.3mg

213 mgvs54.3 mg

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

Find Vegetables rich in Calcium

306%2.76mg

Copper

76.7%0.69mg

2.76 mgvs0.69 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

220%17.6mg

Iron

43.5%3.48mg

17.6 mgvs3.48 mg

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

Find Vegetables rich in Iron

89.5%376mg

Magnesium

35%147mg

376 mgvs147 mg

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

Find Vegetables rich in Magnesium

156%3.58mg

Manganese

44.7%1.03mg

3.58 mgvs1.03 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

99%690mg

Phosphorus

58.2%408mg

690 mgvs408 mg

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

Find Vegetables rich in Phosphorus

195%6641mg

Potassium

87%2957mg

6641 mgvs2957 mg

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

Find Vegetables rich in Potassium

19.4%10.7μg

Selenium

4.94%2.7μg

10.7 μgvs2.7 μg

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

Find Vegetables rich in Selenium

14%207mg

Sodium

2.54%38mg

207 mgvs38 mg

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

Find Vegetables rich in Sodium

35%3.86mg

Zinc

17.3%1.9mg

3.86 mgvs1.9 mg

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

Find Vegetables rich in Zinc

0.76%28.2g

Water

11%410g

28.2 gvs410 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Sun-dried Tomatoes vs Baked White Potatoes:

Sun-dried Tomatoes have 15.7 times more Vitamin A, 3.9 times more Vitamin B1, 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 5.7 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Sun-dried Tomatoes.
Both Sun-dried Tomatoes and Baked Whole White Potatoes have similar amounts of Vitamin C per 500 kcal.
Both Sun-dried Tomatoes as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Sun-dried Tomatoes vs Baked White Potatoes:

Sun-dried Tomatoes have 3.9 times more Calcium, 4 times more Copper, 5.1 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium, 3.9 times more Selenium, 5.5 times more Sodium and 2 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 14.5 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 500 calories:

Sun-dried Tomatoes have 7.1 times more Fat, 8 times more Omega 6, 8.8 times more Sugars, 2.1 times more Fiber and 2.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.8 times more Omega 3 than Sun-dried Tomatoes.
Both Sun-dried Tomatoes and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Sun-dried Tomatoes as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sun-dried TomatoesVS Sun-dried Tomatoes, Packed In OilBaked White PotatoesVS Sun-dried Tomatoes, Packed In OilSun-dried TomatoesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Sun-dried TomatoesVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Sun-dried Tomatoes or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: