Comparing Nutrients in 300 calories Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Stewed Canned Tomatoes

Weight per 300 calories

• Dry Roasted Sunflower Seed Kernels From Shell with Salt: 55g
• Stewed Canned Tomatoes: 1154g

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 21 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	8.96% 2.87g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.37% 0.038g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.47% 8.4g	55% 71.4g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	56% 40.6g	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	0% 0g	30% 21.7g	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	% 0.016g	% 19g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.23g	g per day for Men 19-50 years
Fiber	13% 4.95g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.85% 0.058mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.4% 3.87mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	15% 0.2mg	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	32.6% 130μg	14.4% 57.7μg	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	0.85% 0.77mg	101% 91mg	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	96% 14.3mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	144% 1.3mg	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	26% 2.1mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	29.6% 0.68mg	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	91% 635mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	79.2% 43.6μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	220% 3301mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.018% 0.66g	28.5% 1056g	3700g per day for Men 19-50 years

Dry Roasted Sunflower Seed Kernels From Shell With Salt VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Stewed Canned Tomatoes:

• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2.9 times more Vitamin B5, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.5 times more Vitamin E than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 9.1 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3, 118.5 times more Vitamin C and 18.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Stewed Canned Tomatoes:

• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.7 times more Manganese, 2.8 times more Phosphorus, 6.3 times more Selenium, 1.3 times more Sodium and 1.5 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 10.2 times more Calcium, 1.3 times more Copper, 7.4 times more Iron, 2 times more Magnesium, 5.1 times more Potassium and 1602 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 12.5 times more Fat, 9.6 times more Saturated Fat and 21.1 times more Omega 6 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 8.5 times more Carbohydrate, 27.1 times more Sugars, more Fructose and 2.3 times more Fiber than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Stewed Canned Tomatoes offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 300 calories.