Comparing Nutrients in 500 calories Sunflower Seeds VS Tomato Sauce with Mushrooms

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Tomato Sauce with Mushrooms: 1429g

Sunflower Seeds have 16.7 times more energy per 100g than Tomato Sauce with Mushrooms. It has very high energy density when compared to other foods. Canned Tomato Sauce with Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Tomato Sauce with Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tomato Sauce with Mushrooms	14%	3%	83%

Macro Nutrients

	Sunflower Seeds	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.03% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	93% 120g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	114% 82.4g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	76% 686μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	105% 5.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	146% 1.9mg	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	48.6% 194μg	32% 129μg	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	1.33% 1.2mg	197% 177mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	183% 27.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.2% 54.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	316% 2.84mg	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	56% 4.5mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	64.6% 271mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	117% 2.7mg	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	80.7% 565mg	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	160% 5429mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	430% 6457mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	34% 1257g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Tomato Sauce with Mushrooms:

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1 and 1.5 times more Vitamin B9 than Canned Tomato Sauce with Mushrooms.
• While Canned Tomato Sauce with Mushrooms contain 267 times more Vitamin A, 5.1 times more Vitamin B2, 2.5 times more Vitamin B3, 5.4 times more Vitamin B5, 1.6 times more Vitamin B6, 147.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Tomato Sauce with Mushrooms have similar amounts of Vitamin E per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Tomato Sauce with Mushrooms:

• Dried Sunflower Seed Kernels have 1.2 times more Phosphorus, 15.9 times more Selenium and 1.4 times more Zinc than Canned Tomato Sauce with Mushrooms.
• While Canned Tomato Sauce with Mushrooms contain 2.8 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 1.6 times more Manganese, 9.8 times more Potassium, 838 times more Sodium and 310.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Tomato Sauce with Mushrooms have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 23.7 times more Fat, 15.7 times more Saturated Fat and 28.8 times more Omega 6 than Canned Tomato Sauce with Mushrooms.
• While Canned Tomato Sauce with Mushrooms contain 7 times more Carbohydrate, 36.7 times more Sugars and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Tomato Sauce with Mushrooms have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.