Comparing Nutrients in 1 kilogram Sun-dried Tomatoes VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Sun-dried Tomatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	89% 2580kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	276% 358g	130g per day for Men 19-50 years
Sugars	518% 376g	NA	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	NA	g per day for Men 19-50 years
Fiber	324% 123g	137% 52g	38g per day for Men 19-50 years
Protein	252% 141g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	49% 440μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	440% 5.3mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	376% 4.9mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	418% 21mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	255% 3.32mg	579% 7.53mg	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	170% 680μg	555% 2220μg	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	436% 392mg	14.4% 13mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	110% 1100mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1581% 14.2mg	1903% 17mg	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	1136% 91mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	462% 1940mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	859% 19.8mg	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	509% 3560mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	1008% 34270mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	3.94% 146g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Sun-dried Tomatoes versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sun-dried Tomatoes vs Sunflower Seed Flour:

• 1 kilogram of Sun-dried Tomatoes has 22 times more Vitamin A, 1.8 times more Vitamin B2, 1.2 times more Vitamin B3 and 30.2 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 6 times more Vitamin B1, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Sun-dried Tomatoes.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Sun-dried Tomatoes as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sun-dried Tomatoes vs Sunflower Seed Flour:

• 1 kilogram of Sun-dried Tomatoes has 1.4 times more Iron, 51.1 times more Potassium and 35.7 times more Sodium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.8 times more Magnesium, 1.9 times more Phosphorus, 10.6 times more Selenium and 2.5 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Sunflower Seed Flour contain similar levels of Calcium, Copper and Manganese per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sun-dried Tomatoes has 1.8 times more Fat, 1.3 times more Omega 6, 1.6 times more Carbohydrate and 2.4 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.3 times more Energy and 3.4 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one kilogram.