Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	213% 6190kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	55.7% 72.4g	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	303% 115g	37% 14g	38g per day for Men 19-50 years
Protein	307% 172g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	80.8% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	136% 1.77mg	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	595% 2380μg	35% 140μg	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	96% 86mg	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

	Toasted Sunflower Seeds	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	57% 570mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	178% 1.6mg	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	851% 68mg	435% 34.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	94% 2.16mg	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	1654% 11580mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	315% 4720mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	24% 891g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Spanish Tomato Sauce per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Spanish Tomato Sauce:

• 1 kilogram of Toasted Sunflower Seeds has 4.4 times more Vitamin B1, 4.6 times more Vitamin B2, 3.2 times more Vitamin B3, 25.1 times more Vitamin B5, 4.5 times more Vitamin B6 and 17 times more Vitamin B9 than Spanish Tomato Sauce.
• While 1 kg of Canned Spanish Tomato Sauce contains more Vitamin A and 6.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Spanish Tomato Sauce:

• 1 kilogram of Toasted Sunflower Seeds has 3.4 times more Calcium, 11.5 times more Copper, 2 times more Iron, 6.8 times more Magnesium, 9.8 times more Manganese, 24.1 times more Phosphorus, 1.3 times more Potassium and 15.6 times more Zinc than Spanish Tomato Sauce.
• While 1 kg of Canned Spanish Tomato Sauce contains 157.3 times more Sodium and 89.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Spanish Tomato Sauce lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 18.8 times more Energy, 210.4 times more Fat, 156.7 times more Saturated Fat, 19.8 times more Omega 3, 363 times more Omega 6, 2.8 times more Carbohydrate, 8.2 times more Fiber and 12 times more Protein than Spanish Tomato Sauce.
• 1 kilogram of Spanish Tomato Sauce provide inadequate amounts of Energy, Omega 3 and Omega 6