Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	91% 2640kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	25.4% 33g	130g per day for Men 19-50 years
Sugars	17% 12.4g	27.5% 20g	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	14.6% 10.6g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	132% 50.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	52.3% 0.68mg	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	14.7% 59μg	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	46.4% 41.7mg	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	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	31.8% 318mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	92% 0.83mg	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	215% 17.2mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	36% 0.83mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	56.2% 844mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Canned Crushed Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Canned Crushed Tomatoes:

• 1 pound of Roasted Sunflower Seeds has 1.4 times more Vitamin B1, 4.7 times more Vitamin B2, 5.8 times more Vitamin B3, 25.3 times more Vitamin B5, 5.4 times more Vitamin B6, 18.2 times more Vitamin B9 and 20.9 times more Vitamin E than Canned Crushed Tomatoes.
• While 1 lb of Canned Crushed Tomatoes contains 6.6 times more Vitamin C and 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Canned Crushed Tomatoes:

• 1 pound of Roasted Sunflower Seeds has 2.1 times more Calcium, 10 times more Copper, 2.9 times more Iron, 6.5 times more Magnesium, 11.5 times more Manganese, 36.1 times more Phosphorus, 2.9 times more Potassium, 132.2 times more Selenium and 19.6 times more Zinc than Canned Crushed Tomatoes.
• While 1 lb of Canned Crushed Tomatoes contains 62 times more Sodium and 74.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Canned Crushed Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 18.2 times more Energy, 177.9 times more Fat, 130.5 times more Saturated Fat, 13.8 times more Omega 3, 303.5 times more Omega 6, 3.3 times more Carbohydrate, 5.8 times more Fiber and 11.8 times more Protein than Canned Crushed Tomatoes.
• While 1 lb of Canned Crushed Tomatoes contains 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6