Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	79.7% 2310kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	10.8% 14g	130g per day for Men 19-50 years
Sugars	15% 11g	14% 10.2g	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	7.3% 5.28g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	137% 76.7g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	21.4% 0.28mg	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	235% 941μg	20% 79.4μg	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	6.17% 5.56mg	309% 278mg	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	691% 104mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	189% 15mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	11.7% 0.27mg	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	655% 4584mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Tomato Juice with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Vitamin B2, 10.5 times more Vitamin B3, 11.5 times more Vitamin B6, 11.9 times more Vitamin B9 and 81.6 times more Vitamin E than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains more Vitamin A and 50.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Tomato Juice with Salt have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Tomato Juice with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Calcium, 43.6 times more Copper, 9.7 times more Iron, 11.7 times more Magnesium, 31 times more Manganese, 60.8 times more Phosphorus, 3.9 times more Potassium, 158.6 times more Selenium and 48.1 times more Zinc than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 84.3 times more Sodium and 78.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 34.2 times more Energy, 171.7 times more Fat, 274.7 times more Saturated Fat, 13.8 times more Omega 3, 1490.1 times more Omega 6, 6.8 times more Carbohydrate, 27.8 times more Fiber and 22.7 times more Protein than Canned Tomato Juice with Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Tomato Juice with Salt have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.