Comparing Nutrients in 100 calories Sunflower Seeds VS Sun-dried Tomatoes, Packed In Oil

Weight per 100 calories

• Sunflower Seeds: 17g
• Sun-dried Tomatoes, Packed In Oil: 47g

Sunflower Seeds have 2.7 times more energy per 100g than Sun-dried Tomatoes, Packed In Oil. It has very high energy density when compared to other foods. Sun-dried Tomatoes, Packed In Oil, Drained having above average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	8.43% 11g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	NA	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	7.17% 2.72g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	4.24% 2.38g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	3.34% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	7.55% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	11.5% 0.15mg	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	9.7% 39μg	2.7% 10.8μg	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	0.27% 0.24mg	53% 47.8mg	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	40% 6.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	24.7% 0.22mg	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	11.2% 0.9mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	9.5% 0.22mg	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	16% 113mg	9.32% 65.3mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	2.56% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.68% 25.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Sun-dried Tomatoes, Packed In Oil:

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 1.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 58.5 times more Vitamin A, 3 times more Vitamin B2 and 199.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Sun-dried Tomatoes, Packed In Oil:

• Dried Sunflower Seed Kernels have 1.4 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 6.4 times more Selenium and 2.3 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.7 times more Calcium, 1.4 times more Iron, 6.7 times more Potassium and 81 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 1.3 times more Fat, 4.2 times more Omega 6 and 1.5 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 3.6 times more Omega 3, 3.2 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.