Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Tomato Sauce with Onions, Green Peppers and Celery

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	40.5% 1175kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	3.75% 0.64g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	20% 14.6g	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	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	71% 40g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	29.6% 0.38mg	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	6.95% 27.8μg	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	29% 26mg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	17.3% 173mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	43.7% 0.39mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	21% 0.48mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Tomato Sauce with Onions, Green Peppers and Celery per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Tomato Sauce with Onions, Green Peppers and Celery 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 Sauce with Onions, Green Peppers and Celery:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.8 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin B3, 31.4 times more Vitamin B5, 4.1 times more Vitamin B6, 16.7 times more Vitamin B9 and 30.8 times more Vitamin E than Tomato Sauce with Onions, Green Peppers and Celery.
• While 7 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain more Vitamin A and 12 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tomato Sauce with Onions, Green Peppers and Celery provide similar amounts of Vitamin K per seven ounces.
• 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 Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Tomato Sauce with Onions, Green Peppers and Celery:

• 7 ounces of Oil Roasted Sunflower Seeds have 6.7 times more Calcium, 9.1 times more Copper, 5.6 times more Iron, 6 times more Magnesium, 8.5 times more Manganese, 30 times more Phosphorus, 1.2 times more Potassium, 130.3 times more Selenium and 18.6 times more Zinc than Tomato Sauce with Onions, Green Peppers and Celery.
• While 7 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 122.7 times more Sodium and 57.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 14.4 times more Energy, 69.3 times more Fat, 53.1 times more Saturated Fat, 5.1 times more Omega 3, 106.6 times more Omega 6, 2.6 times more Carbohydrate, 7.6 times more Fiber and 21.3 times more Protein than Tomato Sauce with Onions, Green Peppers and Celery.
• While 7 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 2.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein