Comparing Nutrients in 1 pound Sunflower Seeds VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Sunflower Seeds	Tomato Juice	Recommended Dietary Allowance
Energy	91% 2649kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	12.3% 16g	130g per day for Men 19-50 years
Sugars	16.4% 12g	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	168% 94g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tomato Juice	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	24.4% 0.32mg	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	257% 1030μg	22.7% 91μg	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	7.06% 6.35mg	353% 318mg	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	1064% 160mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tomato Juice	Recommended Dietary Allowance
Calcium	35.4% 354mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	298% 24mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	13.4% 0.31mg	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	428% 2994mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.6% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Tomato Juice:

• Dried Sunflower Seed Kernels have 14.8 times more Vitamin B1, 4.6 times more Vitamin B2, 12.4 times more Vitamin B3, 19.2 times more Vitamin B6, 11.4 times more Vitamin B9 and 109.9 times more Vitamin E than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 7.7 times more Vitamin A, 50.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Tomato Juice:

• Dried Sunflower Seed Kernels have 7.8 times more Calcium, 42.9 times more Copper, 13.5 times more Iron, 29.5 times more Magnesium, 28.7 times more Manganese, 34.7 times more Phosphorus, 3 times more Potassium, 106 times more Selenium and 45.5 times more Zinc than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 19.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 34.4 times more Energy, 177.4 times more Fat, 234.5 times more Saturated Fat, 12 times more Omega 3, 1047.7 times more Omega 6, 5.7 times more Carbohydrate, 21.5 times more Fiber and 24.4 times more Protein than Canned Tomato Juice no Salt.
• Both Dried Sunflower Seed Kernels and Canned Tomato Juice no Salt have similar amounts of Sugars per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Canned Tomato Juice no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.