Comparing Nutrients in 5 ounces Tomatoes in Juice VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tomatoes in Juice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	25% 32.4g	130g per day for Men 19-50 years
Sugars	5% 3.6g	6.1% 4.4g	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	2.56% 1.86g	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	% 1.76g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.36g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	2% 1.1g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	86.4% 1.12mg	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	2.83% 11.3μg	83% 332μg	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	20% 18mg	1.73% 1.56mg	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	5.58% 0.84mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	128% 2.95mg	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	3.44% 24mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice vs Oil Roasted Sunflower Seeds:

• Canned Red Ripe Tomatoes in Tomato Juice have more Vitamin A, 1.8 times more Vitamin B1 and 11.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Vitamin B2, 5.8 times more Vitamin B3, 59.3 times more Vitamin B5, 7.1 times more Vitamin B6, 29.3 times more Vitamin B9 and 61.6 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice vs Oil Roasted Sunflower Seeds:

• Canned Red Ripe Tomatoes in Tomato Juice have 61.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 34.7 times more Copper, 7.5 times more Iron, 12.7 times more Magnesium, 30.6 times more Manganese, 67 times more Phosphorus, 2.5 times more Potassium, 111.7 times more Selenium and 43.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice have more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 37 times more Energy, 205.2 times more Fat, 207.9 times more Saturated Fat, 20.3 times more Omega 3, 352.7 times more Omega 6, 6.6 times more Carbohydrate, 5.6 times more Fiber and 25.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.