Comparing Nutrients in 1 pound Tomato Sauce with Mushrooms VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Mushrooms	14%	3%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tomato Sauce with Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.47% 159kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38.2g	80% 104g	130g per day for Men 19-50 years
Sugars	36% 26g	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	18% 6.8g	127% 48g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	24% 218μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	10.2% 41μg	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	62.5% 56.2mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58% 8.7mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.9% 59mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	909% 8.2mg	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	50.5% 4.04mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	20.7% 145mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	10.8% 399g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Mushrooms VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Sauce with Mushrooms 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 Sauce with Mushrooms vs Oil Roasted Sunflower Seeds:

• 1 pound of Tomato Sauce with Mushrooms has more Vitamin A, 11.3 times more Vitamin C and 1.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 4.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 18.9 times more Vitamin B5, 6 times more Vitamin B6, 26 times more Vitamin B9 and 18.9 times more Vitamin E than Canned Tomato Sauce with Mushrooms.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Sauce with Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Tomato Sauce with Mushrooms vs Oil Roasted Sunflower Seeds:

• 1 pound of Tomato Sauce with Mushrooms has 150.7 times more Sodium and 57.1 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 6.7 times more Calcium, 9.1 times more Copper, 4.8 times more Iron, 6.7 times more Magnesium, 11.1 times more Manganese, 35.6 times more Phosphorus, 1.3 times more Potassium, 391 times more Selenium and 24.8 times more Zinc than Canned Tomato Sauce with Mushrooms.
• 1 pound of Tomato Sauce with Mushrooms lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Sauce with Mushrooms has 1.9 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 16.9 times more Energy, 394.6 times more Fat, 415.8 times more Saturated Fat, 81 times more Omega 3, 712.7 times more Omega 6, 2.7 times more Carbohydrate, 7.1 times more Fiber and 13.8 times more Protein than Canned Tomato Sauce with Mushrooms.
• 1 pound of Tomato Sauce with Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6