Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Roasted Sunflower Seeds	Tomato Puree	Recommended Dietary Allowance
Energy	40% 1155kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.96% 0.16g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tomato Puree	Recommended Dietary Allowance
Calcium	14% 139mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	63.3% 0.57mg	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	94% 7.54mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	14.6% 0.34mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Sunflower Seeds have 4.2 times more Vitamin B1, 3.1 times more Vitamin B2, 4.8 times more Vitamin B3, 16 times more Vitamin B5, 6.4 times more Vitamin B6, 21.5 times more Vitamin B9 and 13.2 times more Vitamin E than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Vitamin A, 7.6 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have 3.9 times more Calcium, 6.4 times more Copper, 2.1 times more Iron, 5.6 times more Magnesium, 12.5 times more Manganese, 28.9 times more Phosphorus, 1.9 times more Potassium, 113.3 times more Selenium and 14.7 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 73.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 15.3 times more Energy, 237.1 times more Fat, 180 times more Saturated Fat, 17.3 times more Omega 3, 399.8 times more Omega 6, 2.7 times more Carbohydrate, 5.8 times more Fiber and 11.7 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6