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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sun-dried Tomatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.9% 258kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	193% 32.8g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	52% 37.6g	3.77% 2.73g	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	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	25% 14g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.05mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	62% 0.8mg	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	59.3% 237μg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	203% 1.83mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	80.3% 1.85mg	92% 2.1mg	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	165% 1155mg	700mg per day for Men 19-50 years
Potassium	101% 3427mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	7.13% 107mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes have more Vitamin A, 5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 28 times more Vitamin C and 15.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B5, 2.4 times more Vitamin B6, 3.5 times more Vitamin B9 and 2610 times more Vitamin E than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Sun-dried Tomatoes have 1.6 times more Calcium, 2.4 times more Iron, 1.5 times more Magnesium, 4 times more Potassium and 35.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 3.2 times more Phosphorus, 14.4 times more Selenium and 2.7 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sun-dried Tomatoes have 2.3 times more Carbohydrate and 13.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 16.8 times more Fat, 12.3 times more Saturated Fat, 6.3 times more Omega 3, 29.7 times more Omega 6 and 1.4 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Sun-dried Tomatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.