Comparing Nutrients in 500 calories Tomato Paste VS Sunflower Seeds

Weight per 500 calories

• Tomato Paste: 610g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 7.1 times more energy per unit of mass than Canned Tomato Paste, which is very high in comparison to other foods. Tomato Paste having average energy density.

Which food has more nutrients per 500 calories - Tomato Paste or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tomato Paste	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	13% 17g	130g per day for Men 19-50 years
Sugars	102% 74.3g	3.1% 2.24g	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	49.2% 35.7g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	% 2.14g	g per day for Men 19-50 years
Fiber	65.8% 25g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	47% 26.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	88.6% 1.15mg	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	18.3% 73μg	48.6% 194μg	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	148% 134mg	1.33% 1.2mg	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	175% 26.2mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	171% 1.54mg	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	227% 18mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	72.6% 1.67mg	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	72.3% 506mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	12% 448g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomato Paste vs Sunflower Seeds:

• Canned Tomato Paste has 180.4 times more Vitamin A, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3, 111.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1 and 2.7 times more Vitamin B9 than Canned Tomato Paste.
• Both Canned Tomato Paste and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 500 kcal.
• Both Canned Tomato Paste as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomato Paste vs Sunflower Seeds:

• Canned Tomato Paste has 3.3 times more Calcium, 1.4 times more Copper, 4 times more Iron, 11.2 times more Potassium, 46.7 times more Sodium and 110.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Selenium than Canned Tomato Paste.
• Both Canned Tomato Paste and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Paste has 6.7 times more Carbohydrate, 33.1 times more Sugars, 3.4 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.4 times more Fat, 6.3 times more Saturated Fat and 21.3 times more Omega 6 than Canned Tomato Paste.
• Both Canned Tomato Paste and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Canned Tomato Paste as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.