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Comparing Nutrients in 100 grams Roasted Sunflower SeedsVS Tomatoes

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Tomatoes
17%
9%
74%
100 g ▼

Macro Nutrients

20%582kcal
Energy
0.62%18kcal
582 kcalvs18 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
51.3%49.8g
Fat
0.21%0.2g
49.8 gvs0.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
16.3%5.2g
Saturated Fat
0.088%0.028g
5.2 gvs0.028 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
4.3%0.069g
Omega 3
0.19%0.003g
0.069 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
193%32.8g
Omega 6
0.47%0.08g
32.8 gvs0.08 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
18.5%24g
Carbohydrate
3%3.9g
24 gvs3.9 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.77%2.73g
Sugars
3.63%2.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.73 gvs2.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
1.9%1.37g
≤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]
NA gvs1.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
29.2%11g
Fiber
3.16%1.2g
11 gvs1.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
34.5%19.3g
Protein
1.57%0.88g
19.3 gvs0.88 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
4.67%42μg
RAE, retinol activity equivalents
0 μgvs42 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
8.83%0.11mg
Vitamin B1
3.1%0.037mg
Thiamine
0.11 mgvs0.037 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
19%0.25mg
Vitamin B2
1.46%0.019mg
Riboflavin
0.25 mgvs0.019 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
44%7.04mg
Vitamin B3
3.7%0.59mg
Niacin, nicotinic acid, niacinamide
7.04 mgvs0.59 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
141%7.04mg
Vitamin B5
1.8%0.089mg
Pantothenic acid
7.04 mgvs0.089 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
62%0.8mg
Vitamin B6
6.15%0.08mg
Pyridoxine
0.8 mgvs0.08 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
1.56%0.47μg
Biotin
NA μgvs0.47 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
59.3%237μg
Vitamin B9
3.75%15μg
Folates and Folic Acid
237 μgvs15 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.56%1.4mg
Vitamin C
15.2%13.7mg
Ascorbic acid
1.4 mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
174%26mg
Vitamin E
3.6%0.54mg
Tocopherols and Tocotrienols
26 mgvs0.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
2.25%2.7μg
Vitamin K
6.6%7.9μg
Phytomenadione or phylloquinone
2.7 μgvs7.9 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7%70mg
Calcium
1%10mg
70 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
203%1.83mg
Copper
6.56%0.059mg
1.83 mgvs0.059 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.058%2.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs2.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
47.5%3.8mg
Iron
3.38%0.27mg
3.8 mgvs0.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
30.7%129mg
Magnesium
2.6%11mg
129 mgvs11 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
92%2.1mg
Manganese
4.96%0.11mg
2.1 mgvs0.11 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
165%1155mg
Phosphorus
3.43%24mg
1155 mgvs24 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
25%850mg
Potassium
6.97%237mg
850 mgvs237 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
144%79.3μg
Selenium
0%0μg
79.3 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.2%3mg
Sodium
0.33%5mg
3 mgvs5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
48%5.3mg
Zinc
1.55%0.17mg
5.3 mgvs0.17 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.032%1.2g
Water
2.55%95g
1.2 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Tomatoes:
Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Tomatoes:
Comparison of macro-nutrients per 100 grams:



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