Comparing Nutrients in 300 calories Toasted Sunflower Seed Kernels with Salt VS Stewed Canned Tomatoes

Weight per 300 calories

• Toasted Sunflower Seed Kernels with Salt: 48.5g
• Stewed Canned Tomatoes: 1154g

Toasted Sunflower Seed Kernels with Salt have 23.8 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 - Toasted Sunflower Seed Kernels with Salt or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seed Kernels with Salt	10%	77%	13%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Toasted Sunflower Seed Kernels with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	107% 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	7.68% 9.98g	55% 71.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	15% 8.34g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seed Kernels 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	13% 0.16mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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	NA	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seed Kernels with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	55% 30μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	20% 297mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	28.5% 1056g	3700g per day for Men 19-50 years

Toasted Sunflower Seed Kernels With Salt VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Toasted Sunflower Seed Kernels with Salt vs Stewed Canned Tomatoes:

• 300 calories of Toasted Sunflower Seed Kernels with Salt have 2.6 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 4 times more Vitamin B3 and 134.3 times more Vitamin C than Toasted Sunflower Seed Kernels with Salt.
• 300 calories of Toasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels 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 Toasted Sunflower Seed Kernels with Salt vs Stewed Canned Tomatoes:

• 300 calories of Toasted Sunflower Seed Kernels with Salt have 1.5 times more Manganese, 2.4 times more Phosphorus, 4.4 times more Selenium and 1.3 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 14.2 times more Calcium, 1.5 times more Copper, 4.6 times more Iron, 2.2 times more Magnesium, 10 times more Potassium, 8.6 times more Sodium and 2179.4 times more Water than Toasted Sunflower Seed Kernels with Salt.
• 300 calories of Toasted Sunflower Seed Kernels with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seed Kernels with Salt have 12.6 times more Fat, 9.6 times more Saturated Fat and 21.2 times more Omega 6 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 7.2 times more Carbohydrate, 2.1 times more Fiber and 1.3 times more Protein than Toasted Sunflower Seed Kernels with Salt.
• Both Toasted Sunflower Seed Kernels with Salt and Stewed Canned Tomatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 300 calories.