Comparing Nutrients in 300 calories Orange Tomatoes VS Toasted Sunflower Seeds

Weight per 300 calories

• Orange Tomatoes: 1875g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 38.7 times more energy per unit of mass than Raw Orange Tomatoes, which is very high in comparison to other foods. Orange Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Orange Tomatoes or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Orange Tomatoes	24%	9%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Orange Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.67% 3.56g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	44.4% 17g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	39% 21.8g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Orange Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	156% 1406μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.8% 3.5mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.5% 1.13mg	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	136% 544μg	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	333% 300mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.38% 94mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	99% 0.89mg	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	110% 8.8mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	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	77.7% 544mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	117% 3975mg	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	52.5% 788mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.013% 0.48g	3700g per day for Men 19-50 years

Orange Tomatoes VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Orange Tomatoes or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Orange Tomatoes vs Toasted Sunflower Seeds:

• 300 calories of Orange Tomatoes have more Vitamin A, 5.5 times more Vitamin B1, 4.6 times more Vitamin B2, 5.5 times more Vitamin B3, 2.9 times more Vitamin B6, 4.7 times more Vitamin B9 and 442.1 times more Vitamin C than Toasted Sunflower Seeds.
• Both Orange Tomatoes and Toasted Sunflower Seeds provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Orange Tomatoes 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 Orange Tomatoes vs Toasted Sunflower Seeds:

• 300 calories of Orange Tomatoes have 3.4 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese, 16.7 times more Potassium, 541.6 times more Sodium and 3666.8 times more Water than Toasted Sunflower Seeds.
• Both Orange Tomatoes and Toasted Sunflower Seeds contain similar levels of Phosphorus and 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 Orange Tomatoes have 6 times more Carbohydrate, 3 times more Fiber and 2.6 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 7.7 times more Fat, 6.2 times more Saturated Fat and 13.2 times more Omega 6 than Raw Orange Tomatoes.
• Both Orange Tomatoes and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• Both Raw Orange Tomatoes as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.