Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	81% 2350kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	22% 28.7g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	142% 79.6g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.6% 194μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	54% 0.7mg	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	232% 929μg	14% 55.6μg	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	4.85% 4.37mg	38% 34mg	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	961% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	34.5% 345mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	70.6% 0.64mg	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	212% 17mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	37.3% 0.86mg	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	646% 4521mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	125% 1873mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.56% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Spanish Tomato Sauce:

• Oil Roasted Sunflower Seed Kernels have 4.3 times more Vitamin B1, 4.5 times more Vitamin B2, 3.2 times more Vitamin B3, 24.7 times more Vitamin B5, 4.5 times more Vitamin B6 and 16.7 times more Vitamin B9 than Canned Spanish Tomato Sauce.
• While Canned Spanish Tomato Sauce contains more Vitamin A and 7.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Spanish Tomato Sauce:

• Oil Roasted Sunflower Seed Kernels have 5.1 times more Calcium, 11.3 times more Copper, 1.2 times more Iron, 6.7 times more Magnesium, 9.6 times more Manganese, 23.7 times more Phosphorus, 1.3 times more Potassium, 130.3 times more Selenium and 15.3 times more Zinc than Canned Spanish Tomato Sauce.
• While Canned Spanish Tomato Sauce contains 157.3 times more Sodium and 57.8 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 17.9 times more Energy, 190 times more Fat, 186 times more Saturated Fat, 20.3 times more Omega 3, 332.1 times more Omega 6, 3.2 times more Carbohydrate, 7.6 times more Fiber and 13.9 times more Protein than Canned Spanish Tomato Sauce.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Spanish Tomato Sauce have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.