Comparing Nutrients in 14 ounces Tomato Sauce with Mushrooms VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Mushrooms	14%	3%	83%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tomato Sauce with Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.8% 139kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.7% 33.5g	73.5% 96g	130g per day for Men 19-50 years
Sugars	31.6% 23g	15% 11g	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	15.7% 5.95g	116% 44g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.02mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	245% 3.2mg	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	8.93% 35.7μg	235% 941μg	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	54.7% 49.2mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51% 7.62mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	807% 7.26mg	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% 3.53mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	364% 8.37mg	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	18% 127mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	120% 1794mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Mushrooms VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Sauce with Mushrooms versus 14 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Sauce with Mushrooms vs Roasted Sunflower Seeds:

• 14 ounces of Tomato Sauce with Mushrooms have more Vitamin A, 8.9 times more Vitamin C and 1.4 times more Vitamin K than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 5.6 times more Vitamin B3, 19.2 times more Vitamin B5, 6 times more Vitamin B6, 26.3 times more Vitamin B9 and 13.6 times more Vitamin E than Canned Tomato Sauce with Mushrooms.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Sauce with Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Tomato Sauce with Mushrooms vs Roasted Sunflower Seeds:

• 14 ounces of Tomato Sauce with Mushrooms have 150.7 times more Sodium and 73.3 times more Water than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Calcium, 9.2 times more Copper, 4.3 times more Iron, 6.8 times more Magnesium, 11.2 times more Manganese, 36.1 times more Phosphorus, 2.2 times more Potassium, 396.5 times more Selenium and 25.2 times more Zinc than Canned Tomato Sauce with Mushrooms.
• 14 ounces of Tomato Sauce with Mushrooms lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Sauce with Mushrooms have 2.1 times more Sugars than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 16.6 times more Energy, 383.1 times more Fat, 307 times more Saturated Fat, 69 times more Omega 3, 683 times more Omega 6, 2.9 times more Carbohydrate, 7.4 times more Fiber and 13.3 times more Protein than Canned Tomato Sauce with Mushrooms.
• 14 ounces of Tomato Sauce with Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6