Comparing Nutrients in 1 pound Sun-dried Tomatoes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sun-dried Tomatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.4% 1170kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	84% 109g	130g per day for Men 19-50 years
Sugars	235% 171g	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	147% 55.8g	132% 50.3g	38g per day for Men 19-50 years
Protein	114% 64g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.2mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	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	77% 308μg	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	198% 178mg	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	0.3% 0.045mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50% 499mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	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	515% 41.2mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	231% 1615mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	457% 15545mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sun-dried Tomatoes vs Roasted Sunflower Seeds:

• Sun-dried Tomatoes have more Vitamin A, 5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 28 times more Vitamin C and 15.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B5, 2.4 times more Vitamin B6, 3.5 times more Vitamin B9 and 2610 times more Vitamin E than Sun-dried Tomatoes.
• Both Sun-dried 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 Sun-dried Tomatoes vs Roasted Sunflower Seeds:

• Sun-dried Tomatoes have 1.6 times more Calcium, 2.4 times more Iron, 1.5 times more Magnesium, 4 times more Potassium and 35.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 3.2 times more Phosphorus, 14.4 times more Selenium and 2.7 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sun-dried Tomatoes have 2.3 times more Carbohydrate and 13.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 16.8 times more Fat, 12.3 times more Saturated Fat, 6.3 times more Omega 3, 29.7 times more Omega 6 and 1.4 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 lb.
• Both Sun-dried Tomatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.