Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tomato Powder	Recommended Dietary Allowance
Energy	40.5% 1175kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	114% 148g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	86% 32.7g	38g per day for Men 19-50 years
Protein	71% 40g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tomato Powder	Recommended Dietary Allowance
Calcium	17.3% 173mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Tomato Powder per 7 oz

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 3 times more Vitamin E than Tomato Powder.
• While 7 oz of Tomato Powder contain more Vitamin A, 2.9 times more Vitamin B1, 2.7 times more Vitamin B2, 2.2 times more Vitamin B3, 106.1 times more Vitamin C and 15.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Copper, 3.9 times more Phosphorus, 14.8 times more Selenium and 3 times more Zinc than Tomato Powder.
• While 7 oz of Tomato Powder contain 1.9 times more Calcium, 1.4 times more Magnesium, 4 times more Potassium and 44.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tomato Powder contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 2 times more Energy, 116.6 times more Fat, 114 times more Saturated Fat, 11.6 times more Omega 3, 200 times more Omega 6 and 1.6 times more Protein than Tomato Powder.
• While 7 oz of Tomato Powder contain 3.3 times more Carbohydrate, 14.1 times more Sugars and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6