Comparing Nutrients in 1 pound Sunflower Seeds VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Sunflower Seeds	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	91% 2649kcal	40.4% 1170kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	6.04% 1.93g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	29.5% 5g	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	195% 253g	130g per day for Men 19-50 years
Sugars	16.4% 12g	235% 171g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	147% 55.8g	38g per day for Men 19-50 years
Protein	168% 94g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	171% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	116% 1.5mg	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	77% 308μg	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	198% 178mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	35.4% 354mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	717% 6.45mg	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	298% 24mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	364% 8.37mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	457% 15545mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Sun-dried Tomatoes:

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 4.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 3517 times more Vitamin E than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain 14.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 28 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sun-dried Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Sun-dried Tomatoes:

• Dried Sunflower Seed Kernels have 1.3 times more Copper, 1.7 times more Magnesium, 1.9 times more Phosphorus, 9.6 times more Selenium and 2.5 times more Zinc than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain 1.4 times more Calcium, 1.7 times more Iron, 5.3 times more Potassium and 11.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sun-dried Tomatoes have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.3 times more Energy, 17.3 times more Fat, 10.5 times more Saturated Fat, 5.5 times more Omega 3, 20.9 times more Omega 6 and 1.5 times more Protein than Sun-dried Tomatoes.
• While Sun-dried Tomatoes contain 2.8 times more Carbohydrate, 14.3 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sun-dried Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.