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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Tomato Sauce with Mushrooms: 1429g

Oil Roasted Sunflower Seeds have 16.9 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.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tomato Sauce with Mushrooms	14%	3%	83%

Macro Nutrients

	Oil Roasted 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	44.7% 43.3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	93% 120g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	30.3% 17g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	76% 686μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	105% 5.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	183% 27.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	45.2% 54.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	64.6% 271mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	160% 5429mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	430% 6457mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	34% 1257g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Tomato Sauce With Mushrooms Nutrients Per 500 Kcal

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin B9 than Tomato Sauce with Mushrooms.
• While 500 kcal of Canned Tomato Sauce with Mushrooms contain more Vitamin A, 3.8 times more Vitamin B1, 6.5 times more Vitamin B2, 5.2 times more Vitamin B3, 2.8 times more Vitamin B6, 190.7 times more Vitamin C and 20.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tomato Sauce with Mushrooms provide similar amounts of Vitamin B5 and Vitamin E per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 2.1 times more Phosphorus, 23.1 times more Selenium and 1.5 times more Zinc than Tomato Sauce with Mushrooms.
• While 500 kcal of Canned Tomato Sauce with Mushrooms contain 2.5 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese, 13.3 times more Potassium, 2548.4 times more Sodium and 966.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Tomato Sauce with Mushrooms lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 23.3 times more Fat, 24.6 times more Saturated Fat and 42.1 times more Omega 6 than Tomato Sauce with Mushrooms.
• While 500 kcal of Canned Tomato Sauce with Mushrooms contain 6.2 times more Carbohydrate, 31.4 times more Sugars and 2.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tomato Sauce with Mushrooms offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Tomato Sauce with Mushrooms provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Tomato Sauce with Mushrooms provide inadequate amounts of Omega 3 in 500 calories.