Comparing Nutrients in 1 pound Canned Crushed Tomatoes VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Crushed Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5% 145kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	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	2.9% 0.49g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	72% 93g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	14.6% 10.6g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	137% 52g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	14.7% 59μg	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	46.4% 41.7mg	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	37.8% 5.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.4% 154mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	924% 8.3mg	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	73.7% 5.9mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	20.7% 145mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	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	56.2% 844mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 406g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Crushed Tomatoes 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 Canned Crushed Tomatoes vs Toasted Sunflower Seeds:

• 1 pound of Canned Crushed Tomatoes has 6.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.3 times more Vitamin B1, 5.5 times more Vitamin B2, 3.4 times more Vitamin B3, 25.4 times more Vitamin B5, 5.4 times more Vitamin B6 and 18.3 times more Vitamin B9 than Canned Crushed Tomatoes.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Crushed Tomatoes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Crushed Tomatoes vs Toasted Sunflower Seeds:

• 1 pound of Canned Crushed Tomatoes has 62 times more Sodium and 89.4 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Calcium, 10 times more Copper, 5.2 times more Iron, 6.5 times more Magnesium, 11.6 times more Manganese, 36.2 times more Phosphorus, 1.7 times more Potassium and 19.6 times more Zinc than Canned Crushed Tomatoes.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 19.3 times more Energy, 202.9 times more Fat, 148.8 times more Saturated Fat, 15.8 times more Omega 3, 346.2 times more Omega 6, 2.8 times more Carbohydrate, 6.1 times more Fiber and 10.5 times more Protein than Canned Crushed Tomatoes.
• 1 pound of Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6