Comparing Nutrients in 1 pound Sunflower Seed Flour VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Sunflower Seed Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	51% 1479kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	11.8% 8.53g	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	% 0.091g	g per day for Men 19-50 years
Fiber	62% 23.6g	12% 4.54g	38g per day for Men 19-50 years
Protein	389% 218g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	5.93% 0.077mg	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	252% 1007μg	5.67% 22.7μg	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	6.55% 5.9mg	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	51.7% 517mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	56.4% 0.51mg	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	375% 30mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	11.6% 0.27mg	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	446% 3125mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.92% 34g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Flour versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Stewed Canned Tomatoes:

• 1 pound of Sunflower Seed Flour has 69.3 times more Vitamin B1, 7.6 times more Vitamin B2, 10.2 times more Vitamin B3, 57.9 times more Vitamin B5, 44.3 times more Vitamin B6 and 44.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 6.1 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Stewed Canned Tomatoes:

• 1 pound of Sunflower Seed Flour has 3.4 times more Calcium, 15.3 times more Copper, 5 times more Iron, 28.8 times more Magnesium, 33.5 times more Manganese, 34.5 times more Phosphorus, 97 times more Selenium and 29.1 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 3.1 times more Potassium, 73.7 times more Sodium and 12.3 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 12.5 times more Energy, 11.7 times more Omega 6, 5.8 times more Carbohydrate, 5.2 times more Fiber and 52.8 times more Protein than Stewed Canned Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Partially Defatted Sunflower Seed Flour as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in one pound.