Comparing Nutrients in 100 grams Sun-dried Tomatoes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	8.9% 258kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.8g	15.4% 20g	130g per day for Men 19-50 years
Sugars	52% 37.6g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	25% 14g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.05mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	103% 1.35mg	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	17% 68μg	56.8% 227μg	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	43.6% 39.2mg	1.56% 1.4mg	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	0.067% 0.01mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	200% 1.8mg	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	114% 9.1mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	80.3% 1.85mg	84.8% 1.95mg	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	51% 356mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	101% 3427mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	7.13% 107mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sun-dried Tomatoes vs Sunflower Seeds:

• Sun-dried Tomatoes have 14.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 28 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 4.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 3517 times more Vitamin E than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 g.
• Both Sun-dried Tomatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sun-dried Tomatoes vs Sunflower Seeds:

• Sun-dried Tomatoes have 1.4 times more Calcium, 1.7 times more Iron, 5.3 times more Potassium and 11.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 1.7 times more Magnesium, 1.9 times more Phosphorus, 9.6 times more Selenium and 2.5 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dried Sunflower Seed Kernels have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sun-dried Tomatoes have 2.8 times more Carbohydrate, 14.3 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Energy, 17.3 times more Fat, 10.5 times more Saturated Fat, 5.5 times more Omega 3, 20.9 times more Omega 6 and 1.5 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.