Comparing Nutrients in 7 ounces Tomatoes in Juice VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tomatoes in Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	7.47% 5.4g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	58% 22g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	123% 1.6mg	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	3.97% 16μg	118% 470μg	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	27.8% 25mg	3.1% 2.78mg	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	7.8% 1.17mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	404% 3.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	182% 4.2mg	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	4.8% 33.7mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes in Juice vs Roasted Sunflower Seeds:

• Canned Red Ripe Tomatoes in Tomato Juice have more Vitamin A, 5.4 times more Vitamin B1 and 9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.5 times more Vitamin B2, 9.9 times more Vitamin B3, 60.2 times more Vitamin B5, 7.2 times more Vitamin B6, 29.6 times more Vitamin B9 and 44.2 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes in Juice vs Roasted Sunflower Seeds:

• Canned Red Ripe Tomatoes in Tomato Juice have 79 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 35.2 times more Copper, 6.7 times more Iron, 12.9 times more Magnesium, 31 times more Manganese, 67.9 times more Phosphorus, 4.5 times more Potassium, 113.3 times more Selenium and 44.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 36.4 times more Energy, 199.2 times more Fat, 153.5 times more Saturated Fat, 17.3 times more Omega 3, 338 times more Omega 6, 6.9 times more Carbohydrate, 5.8 times more Fiber and 24.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.