Comparing Nutrients in 500 calories Tomatoes VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Tomatoes: 2778g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 32.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tomatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	15% 19.3g	130g per day for Men 19-50 years
Sugars	101% 73g	3.62% 2.63g	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	52.5% 38g	0% 0g	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	% 34.7g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 2g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	49.4% 198μg	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	423% 381mg	1.03% 0.93mg	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	100% 15mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	169% 1.52mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	76.4% 1.76mg	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	95% 667mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Oil Roasted Sunflower Seeds:

• Raw Ripe Red Tomatoes have more Vitamin A, 3.8 times more Vitamin B1, 2.2 times more Vitamin B2, 4.7 times more Vitamin B3, 3.3 times more Vitamin B6, 2.1 times more Vitamin B9, 409.6 times more Vitamin C and 83.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Vitamin B5 and 2 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Oil Roasted Sunflower Seeds:

• Raw Ripe Red Tomatoes have 3.8 times more Calcium, 2.1 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 16.1 times more Potassium, 54.8 times more Sodium and 2018.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.2 times more Omega 3, 5.6 times more Carbohydrate, 27.8 times more Sugars, more Fructose, 3.7 times more Fiber and 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.8 times more Fat, 7.7 times more Saturated Fat and 13 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.