Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Canned Tomato Sauce with Tidbits

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Canned Tomato Sauce with Tidbits: 1563g

Roasted Sunflower Seeds have 18.2 times more energy per 100g than Canned Tomato Sauce with Tidbits. It has very high energy density when compared to other foods. Canned Tomato Sauce with Tomato Tidbits having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Canned Tomato Sauce with Tidbits?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Tomato Sauce with Tidbits	14%	9%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	85.2% 111g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	25% 9.54g	57.6% 22g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	186% 2.42mg	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	51% 204μg	35% 141μg	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	1.34% 1.2mg	373% 336mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Calcium	6% 60mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	24.3% 0.22mg	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	41% 3.26mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	149% 3.44mg	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	142% 992mg	94% 656mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	171% 5828mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	17% 9.38μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	37.6% 1392g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Canned Tomato Sauce With Tidbits Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Canned Tomato Sauce with Tidbits?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Canned Tomato Sauce with Tidbits:

• 500 calories of Roasted Sunflower Seeds have 1.8 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned Tomato Sauce with Tidbits.
• While 500 kcal of Canned Tomato Sauce with Tomato Tidbits contain more Vitamin A, 12.5 times more Vitamin B1, 7.2 times more Vitamin B2, 3.1 times more Vitamin B3, 3.5 times more Vitamin B6 and 279.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tomato Sauce with Tomato Tidbits have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Canned Tomato Sauce with Tidbits:

• 500 calories of Roasted Sunflower Seeds have 7.2 times more Copper, 1.5 times more Phosphorus, 7.3 times more Selenium and 1.5 times more Zinc than Canned Tomato Sauce with Tidbits.
• While 500 kcal of Canned Tomato Sauce with Tomato Tidbits contain 2.6 times more Calcium, 3.3 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 8 times more Potassium, 90.9 times more Sodium and 1350.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 7 times more Fat, 5.2 times more Saturated Fat and 12 times more Omega 6 than Canned Tomato Sauce with Tidbits.
• While 500 kcal of Canned Tomato Sauce with Tomato Tidbits contain 5.4 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Tomato Sauce with Tidbits offer comparable quantities of Energy and Protein per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tomato Sauce with Tomato Tidbits provide inadequate amounts of Omega 3 in 500 calories.