Comparing Nutrients in 14 ounces Sun-dried Tomatoes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	35.3% 1024kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	61% 79.4g	130g per day for Men 19-50 years
Sugars	206% 149g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	128% 49g	90% 34g	38g per day for Men 19-50 years
Protein	100% 56g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	224% 36mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	411% 5.34mg	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	67.5% 270μg	225% 901μg	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	173% 156mg	6.17% 5.56mg	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	0.26% 0.04mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	142% 171μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	43.7% 437mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	628% 5.65mg	794% 7.14mg	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	451% 36mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	319% 7.33mg	336% 7.74mg	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	202% 1413mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	400% 13602mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.56% 57.8g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sun-dried Tomatoes vs Sunflower Seeds:

• Sun-dried Tomatoes have 14.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 28 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 4.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 3517 times more Vitamin E than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
• Both Sun-dried Tomatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sun-dried Tomatoes vs Sunflower Seeds:

• Sun-dried Tomatoes have 1.4 times more Calcium, 1.7 times more Iron, 5.3 times more Potassium and 11.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 1.7 times more Magnesium, 1.9 times more Phosphorus, 9.6 times more Selenium and 2.5 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sun-dried Tomatoes have 2.8 times more Carbohydrate, 14.3 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Energy, 17.3 times more Fat, 10.5 times more Saturated Fat, 5.5 times more Omega 3, 20.9 times more Omega 6 and 1.5 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.