Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Tomatoes

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Tomatoes: 1667g

Roasted Sunflower Seeds have 32.3 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tomatoes	17%	9%	74%

Macro Nutrients

	Roasted Sunflower Seeds	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	50% 65g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	52.6% 20g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.5% 122μg	62.5% 250μg	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	254% 228mg	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	89.7% 13.5mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tomatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	24.5% 1.96mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	82.6% 1.9mg	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	85% 595mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Vitamin B5 and 1.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 11.3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B6, 2 times more Vitamin B9, 316.4 times more Vitamin C and 94.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Tomatoes:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.6 times more Calcium, 2.3 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 9 times more Potassium, 53.9 times more Sodium and 2546.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Ripe Red Tomatoes have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.7 times more Fat, 5.8 times more Saturated Fat and 12.7 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Omega 3, 5.2 times more Carbohydrate, 31.1 times more Sugars, 3.5 times more Fiber and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.