Comparing Nutrients in 300 calories Tomato Puree VS Roasted Sunflower Seeds

Weight per 300 calories

• Tomato Puree: 790g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 15.3 times more energy per unit of mass than Canned Tomato Puree, which is very high in comparison to other foods. Tomato Puree having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tomato Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	52.6% 38g	1.94% 1.4g	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	26% 18.8g	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	15% 5.72g	38g per day for Men 19-50 years
Protein	23.3% 13g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	23% 205μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	32% 0.41mg	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	21.7% 87μg	30.5% 122μg	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	93% 83.7mg	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	104% 15.6mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.2% 142mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	105% 0.94mg	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	176% 14mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	47.3% 1.1mg	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	45% 316mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	18.8% 694g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Canned Tomato Puree has more Vitamin A, 3.6 times more Vitamin B1, 5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B6, 116 times more Vitamin C and 19.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B9 than Canned Tomato Puree.
• Both Canned Tomato Puree and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 and Vitamin E per 300 kcal.
• Both Canned Tomato Puree as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Puree vs Roasted Sunflower Seeds:

• Canned Tomato Puree has 3.9 times more Calcium, 2.4 times more Copper, 7.2 times more Iron, 2.7 times more Magnesium, 1.2 times more Manganese, 7.9 times more Potassium, 142.9 times more Sodium and 1121.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Phosphorus and 7.4 times more Selenium than Canned Tomato Puree.
• Both Canned Tomato Puree and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Puree has 5.7 times more Carbohydrate, 27.1 times more Sugars, 2.6 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 15.5 times more Fat, 11.8 times more Saturated Fat and 26.1 times more Omega 6 than Canned Tomato Puree.
• Both Canned Tomato Puree and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Canned Tomato Puree as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.