Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Sun-dried Tomatoes, Packed In Oil

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Sun-dried Tomatoes, Packed In Oil: 141g

Roasted Sunflower Seeds have 2.7 times more energy per 100g than Sun-dried Tomatoes, Packed In Oil. It has very high energy density when compared to other foods. Sun-dried Tomatoes, Packed In Oil, Drained having above average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Roasted Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	6.87% 0.11g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	16.4% 2.8g	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	25.3% 33g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	15% 5.72g	21.5% 8.17g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	34.6% 0.45mg	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	30.5% 122μg	8.1% 32.4μg	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	159% 143mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	3.6% 36mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	74% 0.67mg	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	24.5% 1.96mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	28.5% 0.66mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	65% 2204mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	7.7% 4.23μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	2.05% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Sun-dried Tomatoes, Packed In Oil:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Vitamin B5 and 3.8 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 198.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B6 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Sun-dried Tomatoes, Packed In Oil:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Copper, 1.7 times more Manganese, 3 times more Phosphorus, 9.7 times more Selenium and 2.5 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.8 times more Calcium, 1.9 times more Iron, 1.7 times more Magnesium, 5 times more Potassium and 242.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Fat, 6.1 times more Omega 6 and 1.4 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 3.1 times more Omega 3, 2.6 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.