Comparing Nutrients in 1 kilogram Tomato Juice VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tomato Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.86% 170kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	163% 52g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	185% 241g	130g per day for Men 19-50 years
Sugars	35.6% 26g	37.7% 27.3g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	292% 111g	38g per day for Men 19-50 years
Protein	15% 8.5g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	618% 8.04mg	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	50% 200μg	593% 2370μg	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	779% 701mg	15.6% 14mg	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	21.3% 3.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	917% 21mg	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	27% 190mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	481% 53mg	11mg per day for Men 19-50 years
Water	25.5% 942g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomato Juice vs Roasted Sunflower Seeds:

• Canned Tomato Juice no Salt has more Vitamin A and 50.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B2, 10.5 times more Vitamin B3, 11.5 times more Vitamin B6, 11.9 times more Vitamin B9 and 81.6 times more Vitamin E than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin K per 1 kg.
• Both Canned Tomato Juice no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomato Juice vs Roasted Sunflower Seeds:

• Canned Tomato Juice no Salt has 78.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Calcium, 43.6 times more Copper, 9.7 times more Iron, 11.7 times more Magnesium, 31 times more Manganese, 60.8 times more Phosphorus, 3.9 times more Potassium, 158.6 times more Selenium and 48.1 times more Zinc than Canned Tomato Juice no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 34.2 times more Energy, 171.7 times more Fat, 274.7 times more Saturated Fat, 13.8 times more Omega 3, 1490.1 times more Omega 6, 6.8 times more Carbohydrate, 27.8 times more Fiber and 22.7 times more Protein than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 kg.
• Both Canned Tomato Juice no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.