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

Weight per 100 calories

• Toasted Sunflower Seeds: 16g
• Sun-dried Tomatoes, Packed In Oil: 47g

Toasted Sunflower Seeds have 2.9 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 - Toasted Sunflower Seeds or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Toasted 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	9.46% 9.18g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	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	2.56% 3.33g	8.43% 11g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	4.9% 1.86g	7.17% 2.72g	38g per day for Men 19-50 years
Protein	4.96% 2.8g	4.24% 2.38g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	4.38% 0.053mg	7.55% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 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	9.6% 38.4μg	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	0.25% 0.23mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	33% 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	13.8% 1.1mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	26.7% 187mg	9.32% 65.3mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	NA	2.56% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	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	0.004% 0.16g	0.68% 25.3g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 5.1 times more Vitamin B5 and 3.6 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, 3.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 211.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B6 per 100 kcal.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Sun-dried Tomatoes, Packed In Oil:

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Copper, 1.6 times more Manganese, 2.9 times more Phosphorus and 2.3 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.4 times more Calcium, 1.8 times more Magnesium, 9.3 times more Potassium and 257.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toasted Sunflower Seed Kernels no Salt have 1.4 times more Fat and 6.5 times more Omega 6 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.9 times more Omega 3, 3.3 times more Carbohydrate and 1.5 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Energy, Saturated Fat and Protein per 100 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.