Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Tomato Sauce with Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tomato Sauce with Mushrooms	14%	3%	83%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Energy	204% 5920kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	65% 84.3g	130g per day for Men 19-50 years
Sugars	43% 31g	79.6% 57.7g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	39.5% 15g	38g per day for Men 19-50 years
Protein	358% 201g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	53.3% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	102% 1.33mg	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	585% 2340μg	22.5% 90μg	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	12.2% 11mg	138% 124mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	87% 870mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	221% 2mg	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	535% 42.8mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	81.7% 1.88mg	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	1627% 11390mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	301% 4520mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Tomato Sauce with Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Tomato Sauce with Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Tomato Sauce with Mushrooms:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 18.9 times more Vitamin B5, 6 times more Vitamin B6, 26 times more Vitamin B9 and 18.9 times more Vitamin E than Tomato Sauce with Mushrooms.
• While 1 kg of Canned Tomato Sauce with Mushrooms contains more Vitamin A and 11.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tomato Sauce with Mushrooms provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Tomato Sauce with Mushrooms:

• 1 kilogram of Oil Roasted Sunflower Seeds has 6.7 times more Calcium, 9.1 times more Copper, 4.8 times more Iron, 6.7 times more Magnesium, 11.1 times more Manganese, 35.6 times more Phosphorus, 1.3 times more Potassium, 391 times more Selenium and 24.8 times more Zinc than Tomato Sauce with Mushrooms.
• While 1 kg of Canned Tomato Sauce with Mushrooms contains 150.7 times more Sodium and 57.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Tomato Sauce with Mushrooms lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 16.9 times more Energy, 394.6 times more Fat, 415.8 times more Saturated Fat, 81 times more Omega 3, 712.7 times more Omega 6, 2.7 times more Carbohydrate, 7.1 times more Fiber and 13.8 times more Protein than Tomato Sauce with Mushrooms.
• While 1 kg of Canned Tomato Sauce with Mushrooms contains 1.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Tomato Sauce with Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6