Comparing Nutrients in 1 pound Stewed Tomatoes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Stewed Tomatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.4% 358kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	16% 8.9g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	12.5% 50μg	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	92% 82.6mg	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	NA	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Tomatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.8% 118mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	922% 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	60% 4.8mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	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	24.6% 172mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	218% 24mg	11mg per day for Men 19-50 years
Water	9.9% 366g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Stewed Ripe Red Tomatoes have more Vitamin A and 13 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B2, 6.3 times more Vitamin B3, 27.5 times more Vitamin B5, 9.3 times more Vitamin B6 and 21.5 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Stewed Ripe Red Tomatoes 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 Stewed Tomatoes vs Roasted Sunflower Seeds:

• Stewed Ripe Red Tomatoes have 151.7 times more Sodium and 67.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Calcium, 19.3 times more Copper, 3.6 times more Iron, 8.6 times more Magnesium, 10.9 times more Manganese, 30.4 times more Phosphorus, 3.4 times more Potassium, 66.1 times more Selenium and 29.4 times more Zinc than Stewed Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt contain 7.4 times more Energy, 18.6 times more Fat, 10 times more Saturated Fat, 1.8 times more Omega 3, 39.1 times more Omega 6, 1.8 times more Carbohydrate, 6.5 times more Fiber and 9.9 times more Protein than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.