Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cooked Ripe Red Tomatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked Ripe Red Tomatoes with Salt	18%	5%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Energy	213% 6190kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	303% 115g	18.4% 7g	38g per day for Men 19-50 years
Protein	307% 172g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Calcium	57% 570mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	165% 2470mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cooked Ripe Red Tomatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cooked Ripe Red Tomatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Cooked Ripe Red Tomatoes with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 9 times more Vitamin B1, 13 times more Vitamin B2, 7.9 times more Vitamin B3, 54.7 times more Vitamin B5, 10.2 times more Vitamin B6 and 18.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes with Salt.
• While 1 kg of Cooked Ripe Red Tomatoes with Salt contains more Vitamin A and 16.3 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
• 1 kilogram of Cooked Ripe Red Tomatoes with Salt have insufficient amounts of Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Ripe Red Tomatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cooked Ripe Red Tomatoes with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 5.2 times more Calcium, 24.5 times more Copper, 10 times more Iron, 14.3 times more Magnesium, 20.1 times more Manganese, 41.4 times more Phosphorus, 2.3 times more Potassium and 37.9 times more Zinc than Cooked Ripe Red Tomatoes with Salt.
• While 1 kg of Cooked Ripe Red Tomatoes with Salt contains 82.3 times more Sodium and 94.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cooked Ripe Red Tomatoes with Salt lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 34.4 times more Energy, 516.4 times more Fat, 396.9 times more Saturated Fat, 39.5 times more Omega 3, 890.2 times more Omega 6, 5.1 times more Carbohydrate, 16.4 times more Fiber and 18.1 times more Protein than Cooked Ripe Red Tomatoes with Salt.
• 1 kilogram of Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein