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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sun-dried Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.4% 1170kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	72% 93g	130g per day for Men 19-50 years
Sugars	235% 171g	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	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	137% 52g	38g per day for Men 19-50 years
Protein	114% 64g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.2mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	640% 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	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50% 499mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	457% 15545mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes have more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3 and 28 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.5 times more Vitamin B9 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Toasted 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 Toasted Sunflower Seeds:

• Sun-dried Tomatoes have 1.9 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 7 times more Potassium and 35.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 3.3 times more Phosphorus and 2.7 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sun-dried Tomatoes have 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 19.1 times more Fat, 14 times more Saturated Fat, 7.2 times more Omega 3 and 33.9 times more Omega 6 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 1 lb.
• Both Sun-dried Tomatoes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.