Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Sunflower Seeds

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 22.5 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is very high in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Stewed Canned Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	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	92% 119g	13% 17g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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	50% 36g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	% 2.14g	g per day for Men 19-50 years
Fiber	50.6% 19.2g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	65.4% 654mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	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	320% 25.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	55% 385mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 67.4 times more Vitamin A, 2.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 126.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 3.5 times more Vitamin B6, 2 times more Vitamin B9 and 1.9 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Sunflower Seeds:

• Stewed Canned Ripe Red Tomatoes have 9.8 times more Calcium, 1.4 times more Copper, 5.7 times more Iron, 7.2 times more Potassium, 551.6 times more Sodium and 434.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Selenium and 1.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stewed Canned Ripe Red Tomatoes have 7 times more Carbohydrate, 30.2 times more Sugars and 2.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.1 times more Fat, 7.6 times more Saturated Fat and 13.9 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.