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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tomatoes in Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	84% 109g	130g per day for Men 19-50 years
Sugars	16% 11.6g	17% 12.4g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	132% 50.3g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Roasted 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	217% 2.6mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	9.07% 36.3μg	269% 1075μg	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	63.5% 57mg	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	18% 2.68mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	922% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	416% 9.57mg	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	11% 77mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	218% 24mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice have more Vitamin A, 5.4 times more Vitamin B1 and 9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.5 times more Vitamin B2, 9.9 times more Vitamin B3, 60.2 times more Vitamin B5, 7.2 times more Vitamin B6, 29.6 times more Vitamin B9 and 44.2 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Red Ripe Tomatoes in Tomato Juice have 79 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 35.2 times more Copper, 6.7 times more Iron, 12.9 times more Magnesium, 31 times more Manganese, 67.9 times more Phosphorus, 4.5 times more Potassium, 113.3 times more Selenium and 44.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt contain 36.4 times more Energy, 199.2 times more Fat, 153.5 times more Saturated Fat, 17.3 times more Omega 3, 338 times more Omega 6, 6.9 times more Carbohydrate, 5.8 times more Fiber and 24.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.