Comparing Nutrients in 1 pound Tomato Sauce with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tomato Sauce with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.75% 109kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	72% 93g	130g per day for Men 19-50 years
Sugars	22.3% 16g	NA	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	10.4% 7.57g	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	% 8.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	137% 52g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	281% 3.65mg	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	10.2% 41μg	270% 1080μg	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	35.3% 31.8mg	7.06% 6.35mg	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	43.5% 6.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	3.96% 158μg	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	54.4% 4.35mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	417% 9.6mg	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	17.5% 122mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	39.6% 1347mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	143% 2150mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 414g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Sauce with Salt vs Toasted Sunflower Seeds:

• 1 pound of Tomato Sauce with Salt has more Vitamin A and 5 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 13.5 times more Vitamin B1, 4.4 times more Vitamin B2, 4.2 times more Vitamin B3, 22.8 times more Vitamin B5, 8.2 times more Vitamin B6 and 26.4 times more Vitamin B9 than Canned Tomato Sauce with Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Sauce with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Sauce with Salt vs Toasted Sunflower Seeds:

• 1 pound of Tomato Sauce with Salt has 158 times more Sodium and 91.3 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.1 times more Calcium, 15.9 times more Copper, 7.1 times more Iron, 8.6 times more Magnesium, 18.7 times more Manganese, 42.9 times more Phosphorus, 1.7 times more Potassium and 24.1 times more Zinc than Canned Tomato Sauce with Salt.
• 1 pound of Tomato Sauce with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 25.8 times more Energy, 189.3 times more Fat, 145.2 times more Saturated Fat, 15.8 times more Omega 3, 325.1 times more Omega 6, 3.9 times more Carbohydrate, 7.7 times more Fiber and 14.3 times more Protein than Canned Tomato Sauce with Salt.
• 1 pound of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6