Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes with Salt VS Sunflower Seeds

Weight per 500 calories

• Cooked Ripe Red Tomatoes with Salt: 2778g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 32.4 times more energy per unit of mass than Cooked Ripe Red Tomatoes with Salt, which is very high in comparison to other foods. Cooked Ripe Red Tomatoes with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes with Salt or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes with Salt	18%	5%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Ripe Red Tomatoes with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	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	85.7% 111g	13% 17g	130g per day for Men 19-50 years
Sugars	95% 69g	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% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	51% 19.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	47% 26.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes with Salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	74% 667μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	30.6% 306mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	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	236% 19mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	111% 778mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	457% 6861mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.11% 4.05g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes With Salt VS Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes with Salt or Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes with Salt vs Sunflower Seeds:

• 500 calories of Cooked Ripe Red Tomatoes with Salt have 259.6 times more Vitamin A, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9, 528.4 times more Vitamin C and more Vitamin K than Sunflower Seeds.
• While 500 kcal of Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin E than Cooked Ripe Red Tomatoes with Salt.
• 500 calories of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes with Salt vs Sunflower Seeds:

• 500 calories of Cooked Ripe Red Tomatoes with Salt have 4.6 times more Calcium, 1.4 times more Copper, 4.2 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 11 times more Potassium, 890.4 times more Sodium and 647.1 times more Water than Sunflower Seeds.
• Both Cooked Ripe Red Tomatoes with Salt and Sunflower Seeds contain similar levels of Magnesium and Zinc per 500 calories.
• 500 calories of Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes with Salt have 6.5 times more Carbohydrate, 30.8 times more Sugars, 2.6 times more Fiber and 1.5 times more Protein than Sunflower Seeds.
• While 500 kcal of Dried Sunflower Seed Kernels contain 14.4 times more Fat, 9.2 times more Saturated Fat and 16.9 times more Omega 6 than Cooked Ripe Red Tomatoes with Salt.
• Both Cooked Ripe Red Tomatoes with Salt and Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Omega 6
• Both Cooked Ripe Red Tomatoes with Salt as well as Dried Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.