Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Sunflower Seed Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sunflower Seed Butter with Salt	10%	75%	15%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	29% 21g	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	0% 0g	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	% 2.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 21g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	84% 1.1mg	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	6.45% 25.8μg	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	50.3% 45.2mg	5.95% 5.36mg	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	7.4% 1.1mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	352% 3.17mg	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	17% 1.35mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	179% 4.1mg	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	7.94% 55.6mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.033% 1.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Sunflower Seed Butter with Salt:

• Cooked Ripe Red Tomatoes have 8.4 times more Vitamin C than Sunflower Seed Butter with Salt.
• While Sunflower Seed Butter with Salt contains 1.5 times more Vitamin B1, 7.4 times more Vitamin B2, 12.7 times more Vitamin B3, 9.1 times more Vitamin B5, 7 times more Vitamin B6, 18.2 times more Vitamin B9 and 40.9 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Sunflower Seed Butter with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Sunflower Seed Butter with Salt:

• Cooked Ripe Red Tomatoes have 152.2 times more Water than Sunflower Seed Butter with Salt.
• While Sunflower Seed Butter with Salt contains 5.8 times more Calcium, 21.3 times more Copper, 6.1 times more Iron, 34.6 times more Magnesium, 19.7 times more Manganese, 23.8 times more Phosphorus, 2.6 times more Potassium, 208.8 times more Selenium, 30.1 times more Sodium and 34.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have more Fructose than Sunflower Seed Butter with Salt.
• While Sunflower Seed Butter with Salt contains 34.3 times more Energy, 501.8 times more Fat, 311.9 times more Saturated Fat, 25 times more Omega 3, 231.8 times more Omega 6, 5.8 times more Carbohydrate, 4.2 times more Sugars, 8.1 times more Fiber and 18.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Sunflower Seed Butter with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.