Comparing Nutrients in 300 calories Sun-dried Tomatoes, Packed In Oil VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Sun-dried Tomatoes, Packed In Oil: 141g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 2.8 times more energy per unit of mass than Sun-dried Tomatoes, Packed In Oil, Drained, which is very high in comparison to other foods. Sun-dried Tomatoes, Packed In Oil having above average energy density.

Which food has more nutrients per 300 calories - Sun-dried Tomatoes, Packed In Oil or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	6.87% 0.11g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	21.5% 8.17g	14% 5.37g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	31% 0.4mg	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	8.1% 32.4μg	29.6% 119μg	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	159% 143mg	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.6% 66mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	102% 0.91mg	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	47% 3.77mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	28.5% 0.66mg	46% 1.05mg	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	28% 196mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	65% 2204mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.23μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2.05% 76g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sun-dried Tomatoes, Packed In Oil vs Oil Roasted Sunflower Seeds:

• Sun-dried Tomatoes, Packed In Oil, Drained have more Vitamin A, 1.7 times more Vitamin B1, 3.8 times more Vitamin B2, 2.4 times more Vitamin B3 and 257.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.2 times more Vitamin B5 and 3.7 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sun-dried Tomatoes, Packed In Oil vs Oil Roasted Sunflower Seeds:

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.5 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium, 9 times more Potassium and 246.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 1.6 times more Manganese, 2.9 times more Phosphorus, 9.4 times more Selenium and 2.4 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.

Comparison of macro-nutrients per 300 calories:

• Sun-dried Tomatoes, Packed In Oil, Drained have 2.7 times more Omega 3, 2.8 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Fat, 1.3 times more Saturated Fat, 6.2 times more Omega 6 and 1.4 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.