Comparing Nutrients in 300 calories Tomato Sauce with Salt VS Toasted Sunflower Seeds

Weight per 300 calories

• Tomato Sauce with Salt: 1250g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 25.8 times more energy per unit of mass than Canned Tomato Sauce with Salt, which is very high in comparison to other foods. Tomato Sauce with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Sauce with Salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tomato Sauce with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	8.46% 1.44g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	61.4% 44.5g	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	28.8% 21g	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	% 22.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	49.3% 18.8g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	26.8% 15g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	30.6% 275μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.4% 12.4mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.3% 3.86mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	30% 0.39mg	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	28% 113μg	29% 115μg	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	97% 87.5mg	0.75% 0.68mg	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	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.5% 175mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	11% 436μg	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	150% 12mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	44.5% 1.02mg	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	48.2% 338mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	109% 3713mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	395% 5925mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	31% 1141g	0.013% 0.48g	3700g per day for Men 19-50 years

Tomato Sauce With Salt VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Sauce with Salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Tomato Sauce with Salt vs Toasted Sunflower Seeds:

• 300 calories of Tomato Sauce with Salt have more Vitamin A, 1.9 times more Vitamin B1, 5.9 times more Vitamin B2, 6.1 times more Vitamin B3, 3.1 times more Vitamin B6 and 129 times more Vitamin C than Toasted Sunflower Seeds.
• Both Tomato Sauce with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Sauce with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Sauce with Salt vs Toasted Sunflower Seeds:

• 300 calories of Tomato Sauce with Salt have 6.3 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 15.6 times more Potassium, 4075.1 times more Sodium and 2354.3 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Phosphorus than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Toasted Sunflower Seeds contain similar levels of Zinc per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Sauce with Salt have 6.7 times more Carbohydrate, 3.4 times more Fiber and 1.8 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 7.3 times more Fat, 5.6 times more Saturated Fat and 12.6 times more Omega 6 than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• Both Canned Tomato Sauce with Salt as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.