Comparing Nutrients in 500 calories Sun-dried Tomatoes, Packed In Oil VS Roasted Sunflower Seeds

Weight per 500 calories

• Sun-dried Tomatoes, Packed In Oil: 235g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more energy per unit of mass than Sun-dried Tomatoes, Packed In Oil, Drained, which is very high in comparison to other foods. Sun-dried Tomatoes, Packed In Oil having above average energy density.

Which food has more nutrients per 500 calories - Sun-dried Tomatoes, Packed In Oil or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.44g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.35g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	25% 9.54g	38g per day for Men 19-50 years
Protein	21.2% 12g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.52mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	53% 0.69mg	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	13.5% 54μg	51% 204μg	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	266% 239mg	1.34% 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	NA	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	175% 1.57mg	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	78.6% 6.3mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	79% 1.8mg	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	46.6% 326mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	108% 3674mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	13% 7.04μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sun-dried Tomatoes, Packed In Oil vs Roasted Sunflower Seeds:

• Sun-dried Tomatoes, Packed In Oil, Drained have more Vitamin A, 5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 198.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Vitamin B5 and 3.8 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sun-dried Tomatoes, Packed In Oil vs Roasted Sunflower Seeds:

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.8 times more Calcium, 1.9 times more Iron, 1.7 times more Magnesium, 5 times more Potassium and 242.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 1.7 times more Manganese, 3 times more Phosphorus, 9.7 times more Selenium and 2.5 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.

Comparison of macro-nutrients per 500 calories:

• Sun-dried Tomatoes, Packed In Oil, Drained have 3.1 times more Omega 3, 2.6 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 6.1 times more Omega 6 and 1.4 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.