Comparing Nutrients in 1 pound Tomato Juice with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tomato Juice with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.66% 77kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	80% 104g	130g per day for Men 19-50 years
Sugars	16% 11.7g	19.5% 14g	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	8.32% 6.03g	0% 0g	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	% 5.67g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	127% 48g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	276% 3.6mg	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	22.7% 91μg	265% 1061μg	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	353% 318mg	5.54% 5mg	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	9.68% 1.45mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	22% 1.77mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	410% 9.43mg	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	12.3% 86mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Juice with Salt versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Juice with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Tomato Juice with Salt has more Vitamin A and 63.7 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.2 times more Vitamin B1, 3.6 times more Vitamin B2, 6.1 times more Vitamin B3, 11.3 times more Vitamin B6, 11.7 times more Vitamin B9, 113.5 times more Vitamin E and 1.3 times more Vitamin K than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Juice with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Tomato Juice with Salt has 84.3 times more Sodium and 61.2 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 8.7 times more Calcium, 43 times more Copper, 11 times more Iron, 11.5 times more Magnesium, 30.6 times more Manganese, 59.9 times more Phosphorus, 2.2 times more Potassium, 156.4 times more Selenium and 47.4 times more Zinc than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 34.8 times more Energy, 176.9 times more Fat, 372 times more Saturated Fat, 16.2 times more Omega 3, 1554.9 times more Omega 6, 6.5 times more Carbohydrate, 26.5 times more Fiber and 23.6 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein