Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	204% 5920kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.34% 0.11g	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	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	28% 36.2g	130g per day for Men 19-50 years
Sugars	43% 31g	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	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	NA	38g per day for Men 19-50 years
Protein	358% 201g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	79.2% 1.03mg	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	69% 62mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	87% 870mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25.5% 942g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Canned Tomatoes with Green Chilies:

• Oil Roasted Sunflower Seed Kernels have 9.4 times more Vitamin B1, 14.7 times more Vitamin B2, 6.5 times more Vitamin B3, 46.9 times more Vitamin B5, 7.7 times more Vitamin B6 and 26 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and 5.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Canned Tomatoes with Green Chilies:

• Oil Roasted Sunflower Seed Kernels have 4.4 times more Calcium, 20 times more Copper, 16.5 times more Iron, 11.5 times more Magnesium, 15.8 times more Manganese, 81.4 times more Phosphorus, 4.5 times more Potassium, 195.5 times more Selenium and 40.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 133.7 times more Sodium and 61.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 39.5 times more Energy, 641.3 times more Fat, 642.5 times more Saturated Fat, 81 times more Omega 3, 1179.6 times more Omega 6, 6.3 times more Carbohydrate and 29.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.