Comparing Nutrients in 1 pound Tomatoes VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Tomatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	125% 163g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	62% 23.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	21% 191μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	263% 3.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	252% 1007μg	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	69% 62mg	6.55% 5.9mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	863% 7.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	389% 8.96mg	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	15.6% 109mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Sunflower Seed Flour:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A and 10.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 86.1 times more Vitamin B1, 14 times more Vitamin B2, 12.3 times more Vitamin B3, 74.2 times more Vitamin B5, 9.4 times more Vitamin B6 and 14.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Sunflower Seed Flour:

• Raw Ripe Red Tomatoes have 3.5 times more Potassium and 12.7 times more Water than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 11.4 times more Calcium, 29 times more Copper, 24.5 times more Iron, 31.5 times more Magnesium, 17.3 times more Manganese, 28.7 times more Phosphorus, more Selenium and 29.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Partially Defatted Sunflower Seed Flour contains 18.1 times more Energy, 8.1 times more Fat, 10.9 times more Omega 6, 9.2 times more Carbohydrate, 4.3 times more Fiber and 54.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.