Comparing Nutrients in 7 ounces Sun-dried Tomatoes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.7% 512kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	103% 74.6g	7.17% 5.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	64.2% 24.4g	45% 17g	38g per day for Men 19-50 years
Protein	50% 28g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	205% 2.67mg	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	33.7% 135μg	113% 450μg	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	86.4% 77.8mg	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	0.13% 0.02mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 218mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	314% 2.82mg	397% 3.57mg	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	225% 18mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	101% 706mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	200% 6801mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sun-dried Tomatoes vs Sunflower Seeds:

• Sun-dried Tomatoes have 14.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 28 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 4.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 3517 times more Vitamin E than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Sun-dried Tomatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sun-dried Tomatoes vs Sunflower Seeds:

• Sun-dried Tomatoes have 1.4 times more Calcium, 1.7 times more Iron, 5.3 times more Potassium and 11.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 1.7 times more Magnesium, 1.9 times more Phosphorus, 9.6 times more Selenium and 2.5 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sun-dried Tomatoes have 2.8 times more Carbohydrate, 14.3 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Energy, 17.3 times more Fat, 10.5 times more Saturated Fat, 5.5 times more Omega 3, 20.9 times more Omega 6 and 1.5 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.