Comparing Nutrients in 5 ounces Tomato Sauce with Salt VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Tomato Sauce with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	1.17% 34kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.53g	25.4% 33g	130g per day for Men 19-50 years
Sugars	6.96% 5.05g	20.6% 15g	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	3.27% 2.37g	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	% 2.58g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 15g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.78% 1.4mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	60% 0.78mg	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	3.2% 12.8μg	84% 336μg	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	11% 9.92mg	4.25% 3.83mg	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	13.6% 2.04mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	2% 20mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	252% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.5μg	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	17% 1.36mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	128% 2.94mg	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	5.47% 38.3mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	44.8% 672mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Sauce with Salt versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Sauce with Salt vs Sunflower Seed Butter:

• 5 ounces of Tomato Sauce with Salt have 2.6 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 6.8 times more Vitamin B3, 3.8 times more Vitamin B5, 5.6 times more Vitamin B6, 26.3 times more Vitamin B9 and 15.9 times more Vitamin E than Canned Tomato Sauce with Salt.
• Both Canned Tomato Sauce with Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Sauce with Salt vs Sunflower Seed Butter:

• 5 ounces of Tomato Sauce with Salt have 158 times more Sodium and 147.2 times more Water than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 4.6 times more Calcium, 13.9 times more Copper, 4.3 times more Iron, 20.7 times more Magnesium, 18.3 times more Manganese, 24.7 times more Phosphorus, 1.9 times more Potassium, 174 times more Selenium and 22.2 times more Zinc than Canned Tomato Sauce with Salt.
• 5 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Sauce with Salt have more Fructose than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 25.7 times more Energy, 184 times more Fat, 114.1 times more Saturated Fat, 10 times more Omega 3, 84.7 times more Omega 6, 4.4 times more Carbohydrate, 3 times more Sugars, 3.8 times more Fiber and 14.4 times more Protein than Canned Tomato Sauce with Salt.
• 5 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6