Comparing Nutrients in 300 calories Sun-dried Tomatoes VS Sunflower Seeds

Weight per 300 calories

• Sun-dried Tomatoes: 116g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Sun-dried Tomatoes, which is very high in comparison to other foods. Sun-dried Tomatoes having high energy density.

Which food has more nutrients per 300 calories - Sun-dried Tomatoes or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	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	50% 65g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	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	37.6% 14.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.7% 51μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.8% 10.5mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	19.8% 79μg	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	50.6% 45.6mg	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	0.078% 0.012mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.8% 128mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	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	132% 10.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	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	59% 414mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	117% 3985mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.4μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	8.3% 124mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sun-dried Tomatoes vs Sunflower Seeds:

• Sun-dried Tomatoes have 33.2 times more Vitamin A, 3.1 times more Vitamin B2, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 63.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 1553.7 times more Vitamin E than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
• Both Sun-dried 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 Sun-dried Tomatoes vs Sunflower Seeds:

• Sun-dried Tomatoes have 3.2 times more Calcium, 1.8 times more Copper, 3.9 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 1.2 times more Phosphorus, 12 times more Potassium and 26.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Selenium than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sun-dried Tomatoes have 6.3 times more Carbohydrate, 32.5 times more Sugars, 3.2 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.7 times more Fat, 4.6 times more Saturated Fat and 9.2 times more Omega 6 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Sun-dried Tomatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.