Comparing Nutrients in 100 calories Tomato Sauce with Mushrooms VS Sunflower Seeds

Weight per 100 calories

• Tomato Sauce with Mushrooms: 286g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 16.7 times more energy per unit of mass than Canned Tomato Sauce with Mushrooms, which is very high in comparison to other foods. Tomato Sauce with Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Tomato Sauce with Mushrooms or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Mushrooms	14%	3%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tomato Sauce with Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	15.2% 137μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	17.7% 0.23mg	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	6.43% 25.7μg	9.7% 39μg	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	39.4% 35.4mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.6% 5.5mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.05% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.7% 37mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	34.2% 0.31mg	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	31.8% 2.54mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	13% 54.3mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	14.5% 0.33mg	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	13% 91mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	32% 1086mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	1.04% 0.57μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	86% 1291mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	6.8% 251g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomato Sauce with Mushrooms vs Sunflower Seeds:

• Canned Tomato Sauce with Mushrooms have 267 times more Vitamin A, 5.1 times more Vitamin B2, 2.5 times more Vitamin B3, 5.4 times more Vitamin B5, 1.6 times more Vitamin B6, 147.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B9 than Canned Tomato Sauce with Mushrooms.
• Both Canned Tomato Sauce with Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin E per 100 kcal.
• Both Canned Tomato Sauce with Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Tomato Sauce with Mushrooms vs Sunflower Seeds:

• Canned Tomato Sauce with Mushrooms have 2.8 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 1.6 times more Manganese, 9.8 times more Potassium, 838 times more Sodium and 310.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.9 times more Selenium and 1.4 times more Zinc than Canned Tomato Sauce with Mushrooms.
• Both Canned Tomato Sauce with Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Tomato Sauce with Mushrooms have 7 times more Carbohydrate, 36.7 times more Sugars and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 23.7 times more Fat, 15.7 times more Saturated Fat and 28.8 times more Omega 6 than Canned Tomato Sauce with Mushrooms.
• Both Canned Tomato Sauce with Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Canned Tomato Sauce with Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.