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Comparing Nutrients in 100 grams Stewed Canned TomatoesVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Stewed Canned Tomatoes
12%
6%
82%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

0.9%26kcal
Energy
20%584kcal
26 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.2%0.19g
Fat
53%51.5g
0.19 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.081%0.026g
Saturated Fat
14%4.46g
0.026 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g
Omega 3
3.75%0.06g
0.003 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.44%0.074g
Omega 6
136%23g
0.074 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.76%6.2g
Carbohydrate
15.4%20g
6.2 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.86%3.52g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.52 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.6%1.88g
Fructose
NA
≤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]
1.88 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.63g
Glucose
NA
1.63 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.02g
Sucrose
%2.5g
0.02 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.63%1g
Fiber
22.6%8.6g
1 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.63%0.91g
Protein
37%20.8g
0.91 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1%9μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
9 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.83%0.046mg
Vitamin B1
123%1.48mg
Thiamine
0.046 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.7%0.035mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.035 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.46%0.71mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.71 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.3%0.11mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.11 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.3%0.017mg
Vitamin B6
103%1.35mg
Pyridoxine
0.017 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.25%5μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
5 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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8.78%7.9mg
Vitamin C
1.56%1.4mg
Ascorbic acid
7.9 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.53%0.83mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.83 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2%2.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.4%34mg
Calcium
7.8%78mg
34 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.4%0.11mg
Copper
200%1.8mg
0.11 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.6%1.33mg
Iron
65.6%5.25mg
1.33 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.86%12mg
Magnesium
77.4%325mg
12 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.57%0.059mg
Manganese
84.8%1.95mg
0.059 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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2.86%20mg
Phosphorus
94%660mg
20 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.1%207mg
Potassium
19%645mg
207 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
96%53μg
0.6 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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14.7%221mg
Sodium
0.6%9mg
221 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.55%0.17mg
Zinc
45.5%5mg
0.17 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.47%92g
Water
0.13%4.73g
92 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Sunflower Seeds:
Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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