Comparing Nutrients in 1 kilogram Canned Tomato Sauce with Tidbits VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Tomato Sauce with Tidbits	14%	9%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Tomato Sauce with Tidbits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 320kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	8.82% 1.5g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	37% 14g	279% 106g	38g per day for Men 19-50 years
Protein	23.6% 13g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Canned Tomato Sauce with Tidbits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	609% 7.9mg	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	22.5% 90μg	585% 2340μg	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	239% 215mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomato Sauce with Tidbits	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	2004% 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	85% 6.8mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	904% 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	60% 420mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	110% 3730mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	474% 52mg	11mg per day for Men 19-50 years
Water	24% 891g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomato Sauce with Tidbits VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomato Sauce with Tidbits versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Tomato Sauce with Tidbits vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Canned Tomato Sauce with Tidbits has more Vitamin A and 19.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 3.5 times more Vitamin B3, 31.7 times more Vitamin B5, 5.1 times more Vitamin B6 and 26 times more Vitamin B9 than Canned Tomato Sauce with Tomato Tidbits.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Sauce with Tomato Tidbits as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomato Sauce with Tidbits vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Canned Tomato Sauce with Tidbits has 57.9 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 8.7 times more Calcium, 128.9 times more Copper, 6.3 times more Iron, 6.4 times more Magnesium, 9.5 times more Manganese, 27.1 times more Phosphorus, 1.3 times more Potassium, 130.3 times more Selenium and 27.4 times more Zinc than Canned Tomato Sauce with Tomato Tidbits.
• 1 kilogram of Canned Tomato Sauce with Tidbits lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 18.5 times more Energy, 131.5 times more Fat, 128.5 times more Saturated Fat, 13.5 times more Omega 3, 228.1 times more Omega 6, 3.2 times more Carbohydrate, 7.6 times more Fiber and 15.2 times more Protein than Canned Tomato Sauce with Tomato Tidbits.
• 1 kilogram of Canned Tomato Sauce with Tidbits provide inadequate amounts of Energy, Omega 3 and Omega 6