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

Weight per 100 calories

• Sun-dried Tomatoes: 38.8g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Sun-dried Tomatoes, which is very high in comparison to other foods. Sun-dried Tomatoes having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sun-dried Tomatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	20% 14.6g	0.72% 0.53g	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	0% 0g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	12.5% 4.77g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	9.77% 5.47g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	10.3% 0.13mg	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	6.6% 26.4μg	9.9% 39.5μg	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	17% 15mg	0.21% 0.19mg	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	0.026% 0.004mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.26% 42.6mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	34% 0.3mg	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	44% 3.52mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	15.3% 0.35mg	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	19.7% 138mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	39% 1328mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	3.88% 2.13μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.5mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.15% 5.64g	0.007% 0.26g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes have more Vitamin A, 3.8 times more Vitamin B1, 4 times more Vitamin B2, 5 times more Vitamin B3, 81.8 times more Vitamin C and 31.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 1583.3 times more Vitamin E than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 kcal.
• Both Sun-dried Tomatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sun-dried Tomatoes vs Oil Roasted Sunflower Seeds:

• Sun-dried Tomatoes have 2.9 times more Calcium, 1.8 times more Copper, 4.9 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 16.3 times more Potassium and 81.8 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Phosphorus and 6.2 times more Selenium than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Sun-dried Tomatoes have 5.6 times more Carbohydrate, 27.7 times more Sugars, 2.7 times more Fiber and 1.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.5 times more Fat, 7.2 times more Saturated Fat and 13.5 times more Omega 6 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Sun-dried Tomatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.