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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tomatoes in Juice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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% 15.7g	80% 104g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	127% 48g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Oil 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	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	11% 77mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.19% 7g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice have more Vitamin A, 1.8 times more Vitamin B1 and 11.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Vitamin B2, 5.8 times more Vitamin B3, 59.3 times more Vitamin B5, 7.1 times more Vitamin B6, 29.3 times more Vitamin B9 and 61.6 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Red Ripe Tomatoes in Tomato Juice have 61.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 34.7 times more Copper, 7.5 times more Iron, 12.7 times more Magnesium, 30.6 times more Manganese, 67 times more Phosphorus, 2.5 times more Potassium, 111.7 times more Selenium and 43.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice have more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 37 times more Energy, 205.2 times more Fat, 207.9 times more Saturated Fat, 20.3 times more Omega 3, 352.7 times more Omega 6, 6.6 times more Carbohydrate, 5.6 times more Fiber and 25.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.