Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Tomato Powder	Recommended Dietary Allowance
Energy	40% 1155kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	114% 148g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	120% 87g	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	58% 22g	86% 32.7g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	69.8% 0.91mg	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	118% 470μg	59.5% 238μg	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	3.1% 2.78mg	257% 232mg	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	345% 51.8mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tomato Powder	Recommended Dietary Allowance
Calcium	14% 139mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	274% 2.46mg	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	94% 7.54mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	168% 3.87mg	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	327% 2292mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.16% 6.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Tomato Powder:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9 and 2.1 times more Vitamin E than Tomato Powder.
• While Tomato Powder contains more Vitamin A, 8.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 83.4 times more Vitamin C and 18.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Tomato Powder:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Copper, 3.9 times more Phosphorus, 15 times more Selenium and 3.1 times more Zinc than Tomato Powder.
• While Tomato Powder contains 2.4 times more Calcium, 1.4 times more Magnesium, 2.3 times more Potassium and 44.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tomato Powder have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Energy, 113.2 times more Fat, 84.2 times more Saturated Fat, 9.9 times more Omega 3, 191.7 times more Omega 6 and 1.5 times more Protein than Tomato Powder.
• While Tomato Powder contains 3.1 times more Carbohydrate, 16.1 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tomato Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.