Comparing Nutrients in 300 calories Tomato Powder VS Sunflower Seeds

Weight per 300 calories

• Tomato Powder: 99g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Tomato Powder, which is very high in comparison to other foods. Tomato Powder having high energy density.

Which food has more nutrients per 300 calories - Tomato Powder or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tomato Powder	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	60% 43.6g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	43% 16.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	23% 13g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	95% 856μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.76mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.7% 3.74mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	53% 0.69mg	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% 119μg	29% 117μg	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	129% 116mg	0.8% 0.72mg	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	81% 12mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.4% 48.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.5% 165mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	103% 0.92mg	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	56.6% 4.53mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	43.6% 1mg	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	42% 293mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	8.87% 133mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.082% 3.04g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomato Powder vs Sunflower Seeds:

• Tomato Powder has 555.6 times more Vitamin A, 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 6.4 times more Vitamin B5, 161.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B6 and 1.5 times more Vitamin E than Tomato Powder.
• Both Tomato Powder and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Tomato Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Powder vs Sunflower Seeds:

• Tomato Powder has 4.1 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 1.9 times more Manganese, 5.8 times more Potassium and 28.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Selenium and 1.5 times more Zinc than Tomato Powder.
• Both Tomato Powder and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tomato Powder has 7.2 times more Carbohydrate, 32.4 times more Sugars, 3.7 times more Fiber and 1.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 60.5 times more Fat, 37.2 times more Saturated Fat and 69.7 times more Omega 6 than Tomato Powder.
• Both Tomato Powder and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Tomato Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.