Comparing Nutrients in 300 calories Sunflower Seeds VS Tomato Juice

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Tomato Juice: 1765g

Sunflower Seeds have 34.4 times more energy per 100g than Tomato Juice. It has very high energy density when compared to other foods. Canned Tomato Juice no Salt having very low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Tomato Juice?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Sunflower Seeds	Tomato Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	48% 62.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	19% 10.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tomato Juice	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	95% 1.24mg	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	29% 117μg	88.2% 353μg	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	0.8% 0.72mg	1375% 1237mg	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	120% 18mg	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tomato Juice	Recommended Dietary Allowance
Calcium	4% 40mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	33.7% 2.7mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	52% 1.2mg	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	48.4% 339mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	11.8% 176mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	45% 1663g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Tomato Juice:

• Dried Sunflower Seed Kernels have 3.2 times more Vitamin E than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 263.4 times more Vitamin A, 2.3 times more Vitamin B1, 7.5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B6, 3 times more Vitamin B9, 1720.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Tomato Juice:

• Dried Sunflower Seed Kernels have 1.2 times more Copper, 3.1 times more Selenium and 1.3 times more Zinc than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 4.4 times more Calcium, 2.6 times more Iron, 11.6 times more Potassium, 38.2 times more Sodium and 684.4 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Tomato Juice no Salt have similar amounts of Magnesium, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 5.2 times more Fat, 6.8 times more Saturated Fat and 30.5 times more Omega 6 than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 2.9 times more Omega 3, 6.1 times more Carbohydrate, 33.8 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Tomato Juice no Salt have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Tomato Juice no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.