Comparing Nutrients in 1 kilogram Tomato Paste VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tomato Paste	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.3% 820kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	163% 52g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	185% 241g	130g per day for Men 19-50 years
Sugars	168% 122g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	292% 111g	38g per day for Men 19-50 years
Protein	77% 43.2g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 360mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	2033% 18.3mg	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	373% 30mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	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	119% 830mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	20% 735g	0.32% 12g	3700g per day for Men 19-50 years

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

• Canned Tomato Paste has more Vitamin A, 15.6 times more Vitamin C and 4.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 49.6 times more Vitamin B5, 3.7 times more Vitamin B6, 19.8 times more Vitamin B9 and 6.1 times more Vitamin E than Canned Tomato Paste.
• Both Canned Tomato Paste 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 Paste vs Roasted Sunflower Seeds:

• Canned Tomato Paste has 19.7 times more Sodium and 61.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 5 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 7 times more Manganese, 13.9 times more Phosphorus, 15 times more Selenium and 8.4 times more Zinc than Canned Tomato Paste.
• Both Canned Tomato Paste and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tomato Paste has 4.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Energy, 106 times more Fat, 52.2 times more Saturated Fat, 9.9 times more Omega 3, 215.7 times more Omega 6, 1.3 times more Carbohydrate, 2.7 times more Fiber and 4.5 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.