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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sun-dried Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.7% 512kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	37% 12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	31.4% 41g	130g per day for Men 19-50 years
Sugars	103% 74.6g	NA	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	NA	g per day for Men 19-50 years
Fiber	64.2% 24.4g	60% 23g	38g per day for Men 19-50 years
Protein	50% 28g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	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	33.7% 135μg	118% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 218mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	314% 2.82mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	101% 706mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	200% 6801mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	14% 212mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.054% 2g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes have more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3 and 28 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.5 times more Vitamin B9 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Sun-dried Tomatoes have 1.9 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 7 times more Potassium and 35.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 3.3 times more Phosphorus and 2.7 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sun-dried Tomatoes have 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 19.1 times more Fat, 14 times more Saturated Fat, 7.2 times more Omega 3 and 33.9 times more Omega 6 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 7 oz.
• Both Sun-dried Tomatoes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.