Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Tomatoes in Juice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tomatoes in Juice	16%	12%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tomatoes in Juice	Recommended Dietary Allowance
Energy	20.4% 592kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	2.67% 3.47g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	3.5% 2.55g	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	0% 0g	1.8% 1.3g	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	% 0.74g	% 1.24g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0g	g per day for Men 19-50 years
Fiber	28% 10.6g	5% 1.9g	38g per day for Men 19-50 years
Protein	36% 20g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tomatoes in Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	8.54% 0.11mg	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	58.5% 234μg	2% 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	1.22% 1.1mg	14% 12.6mg	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	242% 36.3mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tomatoes in Juice	Recommended Dietary Allowance
Calcium	8.7% 87mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	5.78% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.1μg	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	53.5% 4.3mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	2.96% 0.068mg	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	163% 1139mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Tomatoes in Juice per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Tomatoes in Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Tomatoes in Juice:

• 100 grams of Oil Roasted Sunflower Seeds have 5.1 times more Vitamin B2, 5.8 times more Vitamin B3, 59.3 times more Vitamin B5, 7.1 times more Vitamin B6, 29.3 times more Vitamin B9 and 61.6 times more Vitamin E than Tomatoes in Juice.
• While 100 g of Canned Red Ripe Tomatoes in Tomato Juice contain more Vitamin A, 1.8 times more Vitamin B1 and 11.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tomatoes in Juice provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Red Ripe Tomatoes in Tomato Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Tomatoes in Juice:

• 100 grams of Oil Roasted Sunflower Seeds have 2.6 times more Calcium, 34.7 times more Copper, 7.5 times more Iron, 12.7 times more Magnesium, 30.6 times more Manganese, 67 times more Phosphorus, 2.5 times more Potassium, 111.7 times more Selenium and 43.4 times more Zinc than Tomatoes in Juice.
• While 100 g of Canned Red Ripe Tomatoes in Tomato Juice contain 61.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Tomatoes in Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 37 times more Energy, 205.2 times more Fat, 207.9 times more Saturated Fat, 20.3 times more Omega 3, 352.7 times more Omega 6, 6.6 times more Carbohydrate, 1.2 times more Sugars, 5.6 times more Fiber and 25.4 times more Protein than Tomatoes in Juice.
• 100 grams of Tomatoes in Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein