Comparing Nutrients in 500 calories Canned Crushed Tomatoes VS Toasted Sunflower Seeds

Weight per 500 calories

• Canned Crushed Tomatoes: 1563g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 19.3 times more energy per unit of mass than Canned Crushed Tomatoes, which is very high in comparison to other foods. Canned Crushed Tomatoes having low energy density.

Discover which food has more nutrients per 500 calories - Canned Crushed Tomatoes or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Crushed Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.63g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	9.93% 1.7g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	95% 68.8g	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	50.4% 36.6g	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	% 31.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	78% 29.7g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	45.8% 25.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	19% 172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	50% 0.65mg	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	50.8% 203μg	48% 192μg	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	160% 144mg	1.26% 1.13mg	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	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	53% 531mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	165% 1.5mg	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	254% 20.3mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	74.2% 1.7mg	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	71.4% 500mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	135% 4578mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	17% 9.38μg	NA	55μg per day for Men 19-50 years
Sodium	194% 2906mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	0.022% 0.81g	3700g per day for Men 19-50 years

Canned Crushed Tomatoes VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Crushed Tomatoes or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Canned Crushed Tomatoes vs Toasted Sunflower Seeds:

• 500 calories of Canned Crushed Tomatoes have more Vitamin A, 4.5 times more Vitamin B1, 3.5 times more Vitamin B2, 5.6 times more Vitamin B3, 3.6 times more Vitamin B6 and 127.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B5 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Crushed Tomatoes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Crushed Tomatoes vs Toasted Sunflower Seeds:

• 500 calories of Canned Crushed Tomatoes have 11.5 times more Calcium, 1.9 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 11.5 times more Potassium, 1199.3 times more Sodium and 1730.1 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Phosphorus than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Toasted Sunflower Seeds contain similar levels of Zinc per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Crushed Tomatoes have 6.8 times more Carbohydrate, 3.2 times more Fiber and 1.8 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 10.5 times more Fat, 7.7 times more Saturated Fat and 17.9 times more Omega 6 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Crushed Tomatoes provide inadequate amounts of Omega 6
• Both Canned Crushed Tomatoes as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.