Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Sun-dried Tomatoes, Packed In Oil

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Sun-dried Tomatoes, Packed In Oil: 47g

Roasted Sunflower Seeds have 2.7 times more energy per 100g than Sun-dried Tomatoes, Packed In Oil. It has very high energy density when compared to other foods. Sun-dried Tomatoes, Packed In Oil, Drained having above average energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Roasted Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	8.43% 11g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	5% 1.9g	7.17% 2.72g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	4.24% 2.38g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.34% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	7.55% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	11.5% 0.15mg	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	10% 40.7μg	2.7% 10.8μg	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	0.27% 0.24mg	53% 47.8mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	24.7% 0.22mg	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	8.16% 0.65mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	9.5% 0.22mg	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	28.4% 198mg	9.32% 65.3mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	2.56% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.68% 25.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Sun-dried Tomatoes, Packed In Oil:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Vitamin B5 and 3.8 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 198.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B6 per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Sun-dried Tomatoes, Packed In Oil:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Copper, 1.7 times more Manganese, 3 times more Phosphorus, 9.7 times more Selenium and 2.5 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.8 times more Calcium, 1.9 times more Iron, 1.7 times more Magnesium, 5 times more Potassium and 242.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Fat, 6.1 times more Omega 6 and 1.4 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 3.1 times more Omega 3, 2.6 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.