Comparing Nutrients in 1 pound Dry Roasted Sunflower Seed Kernels with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels with Salt	12%	72%	16%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	91% 2640kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	12% 15.7g	130g per day for Men 19-50 years
Sugars	17% 12.4g	16% 11.6g	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	0% 0g	8.2% 5.94g	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	% 0.14g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 0g	g per day for Men 19-50 years
Fiber	107% 41g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	38.7% 0.5mg	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	269% 1075μg	9.07% 36.3μg	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	63.5% 57mg	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	789% 118mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	215% 17.2mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	198% 2971mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels with Salt VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Roasted Sunflower Seed Kernels with Salt versus 1 lb of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Roasted Sunflower Seed Kernels with Salt vs Tomatoes in Juice with Salt:

• 1 pound of Dry Roasted Sunflower Seed Kernels with Salt has 4.5 times more Vitamin B2, 9.9 times more Vitamin B3, 60.2 times more Vitamin B5, 7.2 times more Vitamin B6, 29.6 times more Vitamin B9 and 44.2 times more Vitamin E than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 5.4 times more Vitamin B1 and 9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels with Salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin K per one pound.
• 1 pound of Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Roasted Sunflower Seed Kernels with Salt vs Tomatoes in Juice with Salt:

• 1 pound of Dry Roasted Sunflower Seed Kernels with Salt has 2.1 times more Calcium, 35.2 times more Copper, 6.7 times more Iron, 12.9 times more Magnesium, 31 times more Manganese, 67.9 times more Phosphorus, 4.5 times more Potassium, 113.3 times more Selenium, 5.7 times more Sodium and 44.1 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 79 times more Water than Dry Roasted Sunflower Seed Kernels with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Sunflower Seed Kernels with Salt has 36.4 times more Energy, 199.2 times more Fat, 153.5 times more Saturated Fat, 17.3 times more Omega 3, 338 times more Omega 6, 6.9 times more Carbohydrate, 4.7 times more Fiber and 24.5 times more Protein than Tomatoes in Juice with Salt.
• Both Dry Roasted Sunflower Seed Kernels with Salt and Tomatoes in Juice with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein