Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Crushed Tomatoes

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Crushed Tomatoes: 938g

Sunflower Seeds have 18.3 times more energy per 100g than Canned Crushed Tomatoes. It has very high energy density when compared to other foods. Canned Crushed Tomatoes having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Crushed Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Sunflower Seeds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.93% 0.047g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	5.96% 1g	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	52.6% 68.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	57% 41.3g	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	30.3% 22g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.19g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	47% 18g	38g per day for Men 19-50 years
Protein	19% 10.7g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	108% 1.4mg	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	30.5% 122μg	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	96% 86.3mg	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	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.4% 49.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	4% 40mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	191% 1.7mg	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	33.7% 2.7mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	74.6% 1.7mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	80.8% 2747mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	10.2% 5.63μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	116% 1744mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	22.7% 839g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Crushed Tomatoes:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin E than Canned Crushed Tomatoes.
• While Canned Crushed Tomatoes contain 66.9 times more Vitamin A, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3, 4.5 times more Vitamin B5, 2 times more Vitamin B6, 119.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Crushed Tomatoes have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Crushed Tomatoes:

• Dried Sunflower Seed Kernels have 4.8 times more Selenium than Canned Crushed Tomatoes.
• While Canned Crushed Tomatoes contain 8 times more Calcium, 1.9 times more Copper, 4.5 times more Iron, 1.7 times more Manganese, 8.3 times more Potassium, 377.2 times more Sodium and 345.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Crushed Tomatoes have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 10.1 times more Fat, 6.1 times more Saturated Fat and 11.7 times more Omega 6 than Canned Crushed Tomatoes.
• While Canned Crushed Tomatoes contain 6.7 times more Carbohydrate, 30.6 times more Sugars, 4 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Crushed Tomatoes have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Crushed Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.