Comparing Nutrients in 1 kilogram Tomato Powder VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tomato Powder	Sunflower Seeds	Recommended Dietary Allowance
Energy	104% 3020kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	154% 200g	130g per day for Men 19-50 years
Sugars	606% 439g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	434% 165g	226% 86g	38g per day for Men 19-50 years
Protein	231% 129g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	958% 8620μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	761% 9.13mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	585% 7.6mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	571% 91mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	752% 37.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	352% 4.57mg	1035% 13.5mg	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	300% 1200μg	568% 2270μg	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	1297% 1167mg	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	817% 123mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	407% 488μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Sunflower Seeds	Recommended Dietary Allowance
Calcium	166% 1660mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1379% 12.4mg	2000% 18mg	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	570% 45.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	424% 1780mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	848% 19.5mg	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	421% 2950mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	567% 19270mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	89.3% 1340mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Tomato Powder has 287.3 times more Vitamin A, 2.1 times more Vitamin B2, 3.3 times more Vitamin B5, 83.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 2.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.9 times more Vitamin E than Tomato Powder.
• Both Tomato Powder and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 kg.
• Both Tomato Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomato Powder vs Sunflower Seeds:

• Tomato Powder has 2.1 times more Calcium, 3 times more Potassium and 14.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper, 1.8 times more Magnesium, 2.2 times more Phosphorus, 10 times more Selenium and 2.9 times more Zinc than Tomato Powder.
• Both Tomato Powder and Dried Sunflower Seed Kernels have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Tomato Powder has 3.7 times more Carbohydrate, 16.8 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 117 times more Fat, 71.9 times more Saturated Fat, 8.6 times more Omega 3, 134.8 times more Omega 6 and 1.6 times more Protein than Tomato Powder.
• Both Tomato Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.