Comparing Nutrients in 1 kilogram Sunflower Seeds VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Sunflower Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	201% 5840kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	36% 26g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	% 25g	% 0g	g per day for Men 19-50 years
Fiber	226% 86g	50% 19g	38g per day for Men 19-50 years
Protein	371% 208g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	85.4% 1.1mg	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	568% 2270μg	20% 80μg	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	15.6% 14mg	140% 126mg	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	2345% 352mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	78% 780mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	656% 52.5mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	29.6% 0.68mg	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	943% 6600mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Tomatoes in Juice with Salt:

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 6.5 times more Vitamin B2, 11.7 times more Vitamin B3, 9.7 times more Vitamin B5, 12.1 times more Vitamin B6, 28.4 times more Vitamin B9 and 59.6 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.7 times more Vitamin A, 9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Tomatoes in Juice with Salt:

• Dried Sunflower Seed Kernels have 2.4 times more Calcium, 34.6 times more Copper, 9.2 times more Iron, 32.5 times more Magnesium, 28.7 times more Manganese, 38.8 times more Phosphorus, 3.4 times more Potassium, 75.7 times more Selenium and 41.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 12.8 times more Sodium and 20 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 36.5 times more Energy, 205.8 times more Fat, 131 times more Saturated Fat, 15 times more Omega 3, 237.6 times more Omega 6, 5.8 times more Carbohydrate, 4.5 times more Fiber and 26.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Dried Sunflower Seed Kernels and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.