Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Tomatoes in Juice

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Tomatoes in Juice	16%	12%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Tomatoes in Juice	Recommended Dietary Allowance
Energy	97% 2808kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	139% 78g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Tomatoes in Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 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	270% 1080μg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Tomatoes in Juice	Recommended Dietary Allowance
Calcium	26% 259mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Tomatoes in Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Tomatoes in Juice:

• 1 pound of Toasted Sunflower Seeds has 5.2 times more Vitamin B2, 5.9 times more Vitamin B3, 60.3 times more Vitamin B5, 7.3 times more Vitamin B6 and 29.8 times more Vitamin B9 than Tomatoes in Juice.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice contains more Vitamin A, 1.8 times more Vitamin B1 and 9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Red Ripe Tomatoes in Tomato Juice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Tomatoes in Juice:

• 1 pound of Toasted Sunflower Seeds has 1.7 times more Calcium, 35.3 times more Copper, 11.9 times more Iron, 12.9 times more Magnesium, 31.1 times more Manganese, 68.1 times more Phosphorus, 2.6 times more Potassium and 44.2 times more Zinc than Tomatoes in Juice.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice contains 94.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Tomatoes in Juice lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 38.7 times more Energy, 227.2 times more Fat, 175.1 times more Saturated Fat, 19.8 times more Omega 3, 385.5 times more Omega 6, 5.9 times more Carbohydrate, 6.1 times more Fiber and 21.8 times more Protein than Tomatoes in Juice.
• 1 pound of Tomatoes in Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein