Comparing Nutrients in 300 calories Canned Crushed Tomatoes VS Sunflower Seeds

Weight per 300 calories

• Canned Crushed Tomatoes: 938g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 18.3 times more energy per unit of mass than Canned Crushed Tomatoes, which is very high in comparison to other foods. Canned Crushed Tomatoes having low energy density.

Which food has more nutrients per 300 calories - Canned Crushed Tomatoes or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Crushed Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	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	52.6% 68.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	57% 41.3g	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	30.3% 22g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	% 1.3g	g per day for Men 19-50 years
Fiber	47% 18g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.5% 0.49mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	30.5% 122μg	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	96% 86.3mg	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	78% 11.7mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.4% 49.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	32% 319mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	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	152% 12mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	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	43% 300mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	80.8% 2747mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.63μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	116% 1744mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	22.7% 839g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Crushed Tomatoes vs Sunflower Seeds:

• Canned Crushed Tomatoes have 66.9 times more Vitamin A, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3, 4.5 times more Vitamin B5, 2 times more Vitamin B6, 119.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin E than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Canned Crushed Tomatoes 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 Canned Crushed Tomatoes vs Sunflower Seeds:

• Canned Crushed Tomatoes have 8 times more Calcium, 1.9 times more Copper, 4.5 times more Iron, 1.7 times more Manganese, 8.3 times more Potassium, 377.2 times more Sodium and 345.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Selenium than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Crushed Tomatoes have 6.7 times more Carbohydrate, 30.6 times more Sugars, 4 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.1 times more Fat, 6.1 times more Saturated Fat and 11.7 times more Omega 6 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Canned Crushed Tomatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.