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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	93% 2685kcal	40.4% 1170kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	6.04% 1.93g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	195% 253g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	147% 55.8g	38g per day for Men 19-50 years
Protein	162% 91g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	171% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	39.5% 395mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	457% 15545mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Sun-dried Tomatoes per 1 lb

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 3.3 times more Vitamin B5, 2.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 3633 times more Vitamin E than Sun-dried Tomatoes.
• While 1 lb of Sun-dried Tomatoes contains more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 35.6 times more Vitamin C and 13.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Copper, 3.2 times more Phosphorus, 14.2 times more Selenium and 2.6 times more Zinc than Sun-dried Tomatoes.
• While 1 lb of Sun-dried Tomatoes contains 1.3 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 7.1 times more Potassium and 35.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sun-dried Tomatoes contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.3 times more Energy, 17.3 times more Fat, 16.6 times more Saturated Fat, 7.4 times more Omega 3, 31 times more Omega 6 and 1.4 times more Protein than Sun-dried Tomatoes.
• While 1 lb of Sun-dried Tomatoes contains 2.4 times more Carbohydrate and 12.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sun-dried Tomatoes offer comparable quantities of Fiber per one pound.
• 1 pound of Sun-dried Tomatoes provide inadequate amounts of Omega 3