Comparing Nutrients in 14 ounces Sun-dried Tomatoes, Packed In Oil VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29% 845kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	57.6% 56g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.5g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	46.3% 7.87g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	60.6% 23g	120% 45.6g	38g per day for Men 19-50 years
Protein	36% 20g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	246% 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	23% 91μg	236% 945μg	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	449% 404mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.7% 187mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	809% 7.28mg	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	133% 10.6mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	365% 8.4mg	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	79% 552mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	183% 6211mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	NA	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	191% 21mg	11mg per day for Men 19-50 years
Water	5.77% 214g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes, Packed In Oil VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Sun-dried Tomatoes, Packed In Oil versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sun-dried Tomatoes, Packed In Oil vs Toasted Sunflower Seeds:

• 14 ounces of Sun-dried Tomatoes, Packed In Oil have more Vitamin A, 1.3 times more Vitamin B2 and 72.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 14.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 10.3 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sun-dried Tomatoes, Packed In Oil vs Toasted Sunflower Seeds:

• 14 ounces of Sun-dried Tomatoes, Packed In Oil have 3.2 times more Potassium and 88.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3.9 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 4.5 times more Manganese, 8.3 times more Phosphorus and 6.8 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil and Toasted Sunflower Seeds contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Energy, 4 times more Fat, 3.1 times more Saturated Fat, 18.9 times more Omega 6, 2 times more Fiber and 3.4 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Carbohydrate per 14 ounces.