Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 14 ounces Tomato PasteVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Tomato Paste
18%
4%
78%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

11.2%325kcal
Energy
81%2350kcal
325 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.92%1.87g
Fat
210%204g
1.87 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.24%0.4g
Saturated Fat
87.7%28g
0.4 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
1.74%0.028g
Omega 3
20%0.32g
0.028 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
3.55%0.6g
Omega 6
799%136g
0.6 gvs136 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
57.7%75g
Carbohydrate
70%91g
75 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
66.7%48.3g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
48.3 gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
32%23.2g
Fructose
0%0g
≤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]
23.2 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%23g
Glucose
%2.94g
23 gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%1.2g
Sucrose
%9.4g
1.2 gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
43%16.3g
Fiber
111%42g
16.3 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
30.6%17g
Protein
142%79.6g
17 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

33.5%302μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
302 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
20%0.24mg
Vitamin B1
106%1.27mg
Thiamine
0.24 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
46.7%0.61mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.61 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
76.3%12.2mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
12.2 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11.3%0.56mg
Vitamin B5
551%27.5mg
Pantothenic acid
0.56 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
66%0.86mg
Vitamin B6
242%3.14mg
Pyridoxine
0.86 mgvs3.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
12%47.6μg
Vitamin B9
232%929μg
Folates and Folic Acid
47.6 μgvs929 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
97%87mg
Vitamin C
4.85%4.37mg
Ascorbic acid
87 mgvs4.37 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
114%17mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
17 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
37.7%45.2μg
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
45.2 μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

14.3%143mg
Calcium
34.5%345mg
143 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
161%1.45mg
Copper
796%7.16mg
1.45 mgvs7.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
148%12mg
Iron
212%17mg
12 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
39.7%167mg
Magnesium
120%504mg
167 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
52%1.2mg
Manganese
359%8.26mg
1.2 mgvs8.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
47%329mg
Phosphorus
646%4521mg
329 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
118%4024mg
Potassium
56.4%1917mg
4024 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
38.2%21μg
Selenium
564%310μg
21 μgvs310 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
15.6%234mg
Sodium
0.79%12mg
234 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
22.7%2.5mg
Zinc
188%20.7mg
2.5 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
7.9%292g
Water
0.17%6.1g
292 gvs6.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 14 ounces of Tomato Paste vs Oil Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Tomato Paste vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: