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

Weight per 100 calories

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

Oil Roasted Sunflower Seeds have 2.8 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 - Oil Roasted Sunflower Seeds or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Oil Roasted 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	8.93% 8.67g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	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	2.97% 3.87g	8.43% 11g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	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	0% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	7.17% 2.72g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	4.24% 2.38g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.34% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	7.55% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	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	9.9% 39.5μg	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	0.21% 0.19mg	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	41% 6.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	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	9.04% 0.72mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	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	27.5% 192mg	9.32% 65.3mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	2.56% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.68% 25.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 5.2 times more Vitamin B5 and 3.7 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 1.7 times more Vitamin B1, 3.8 times more Vitamin B2, 2.4 times more Vitamin B3 and 257.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B6 per 100 kcal.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Sun-dried Tomatoes, Packed In Oil:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Copper, 1.6 times more Manganese, 2.9 times more Phosphorus, 9.4 times more Selenium and 2.4 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.5 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium, 9 times more Potassium and 246.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Fat, 1.3 times more Saturated Fat, 6.2 times more Omega 6 and 1.4 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.7 times more Omega 3, 2.8 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Energy per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.