Potassium and Tomatoes

By now everyone knows Potassium is arguably the most important mineral a hiker can have.  Anyone doing any sort of physical exertion such as running or even working outdoors in the hot sun, knows that Potassium really makes a difference.  Heck, that was the whole "schtick" behind Gatorade.  But if you look at the nutrition label on a Gatorade or similar sports drink, you realize how little potassium there is in one of those overpriced bottles of sugar water. An eight ounce serving of Gatorade typically contains perhaps 25 milligrams of Potassium.

No take a Lookie at Sun Dried Tomatoes.  The nutrition facts below are for a 100 gram serving so it's easy to divide any of the values by 100 to get the content per gram.  ONE GRAM of sun dried tomato has about 40% more Potassium that eight ounces of Gatorade!  That's incredible.

We've always known cooked tomatoes contain mind-boggling amounts of Potassium.  Ditto with canned tomato juice.  One V-8 each day when we're car camping pretty well takes care of my potassium needs for a full 24 hours.  Carrying sun dried tomatoes on a backpack trip is the next best thing to having canned stewed tomatoes or canned V-8 juice.

We bought a package of California-produced sun dried tomatoes and split it four ways.  One fourth of the dried tomatoes was chopped and cut up to use in our dinner recipes.  The other three portions will be used each day of our hike.  Each of those portions will provide about 650 milligrams of Potassium each day.

Coupled with the other potassium-rich food we bought for this trip, we're going to be fine as far as this important mineral goes.
xxx

Nutrition Facts Tomatoes Sun-Dried Serving Size 100g Calories 258 % Daily Value* Total Fat 2.97g 5%     Saturated Fat 0.426g 2% Cholesterol 0mg 0% Sodium 247mg 10% Total Carbohydrate 55.8g 19%     Dietary Fiber 12.3g 49%     Sugar 37.6g ~ Protein 14.1g ~ Vitamin A 17% • Vitamin C 65% Calcium 11% • Iron 51% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vitamins   %DV Vitamin A 874IU 17%     Retinol equivalents 44μg ~     Retinol 0μg ~     Alpha-carotene 0μg ~     Beta-carotene 524μg ~     Beta-cryptoxanthin 0μg ~ Vitamin C 39.2mg 65% Vitamin E 0.01mg 0% Vitamin K 43μg 54% Vitamin B12 0μg 0% Thiamin 0.528mg 35% Riboflavin 0.489mg 29% Niacin 9.05mg 45% Pantothenic acid 2.087mg 21% Vitamin B6 0.332mg 17% Folate 68μg 17%     Folic Acid 0μg ~     Food Folate 68μg ~     Dietary Folate Equivalents 68μg ~ Choline 104.6mg ~ Lycopene 45902μg ~ Lutein+zeazanthin 1419μg ~

Minerals   %DV Calcium 110mg 11% Iron 9.09mg 51% Magnesium 194mg 49% Phosphorus 356mg 36% Sodium 247mg 10% Potassium 3427mg 98% Zinc 1.99mg 13% Copper 1.423mg 71% Manganese 1.846mg 92% Selenium 5.5μg 8% Water 14.56g ~ Ash 12.6g ~

Stats Percent of Daily Calorie Target (2000 calories) 12.9% Percent Water Composition 14.6% Protein to Carb Ratio (g/g) 0.25

Nutrition Facts Tomatoes Sun-Dried Serving Size 54g Calories 139 % Daily Value* Total Fat 1.6g 2%     Saturated Fat 0.23g 1% Cholesterol 0mg 0% Sodium 133mg 6% Total Carbohydrate 30.1g 10%     Dietary Fiber 6.6g 26%     Sugar 20.3g ~ Protein 7.6g ~ Vitamin A 9% • Vitamin C 35% Calcium 6% • Iron 27% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vitamins   %DV Vitamin A 471.96IU 9%     Retinol equivalents 23.76μg ~     Retinol 0μg ~     Alpha-carotene 0μg ~     Beta-carotene 282.96μg ~     Beta-cryptoxanthin 0μg ~ Vitamin C 21.17mg 35% Vitamin E 0.01mg 0% Vitamin K 23.22μg 29% Vitamin B12 0μg 0% Thiamin 0.285mg 19% Riboflavin 0.264mg 16% Niacin 4.887mg 24% Pantothenic acid 1.127mg 11% Vitamin B6 0.179mg 9% Folate 36.72μg 9%     Folic Acid 0μg ~     Food Folate 36.72μg ~     Dietary Folate Equivalents 36.72μg ~ Choline 56.48mg ~ Lycopene 24787.08μg ~ Lutein+zeazanthin 766.26μg ~

Minerals   %DV Calcium 59.4mg 6% Iron 4.91mg 27% Magnesium 104.76mg 26% Phosphorus 192.24mg 19% Sodium 133mg 6% Potassium 1850.58mg 53% Zinc 1.07mg 7% Copper 0.768mg 38% Manganese 0.997mg 50% Selenium 2.97μg 4% Water 7.86g ~ Ash 6.8g ~

Stats Percent of Daily Calorie Target (2000 calories) 6.95% Percent Water Composition 14.6% Protein to Carb Ratio (g/g) 0.25