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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sun-dried Tomatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.9% 258kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	52% 37.6g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	25% 14g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Oil 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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.05mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	8.7% 87mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	80.3% 1.85mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	101% 3427mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	142% 78.2μg	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes have more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 35.6 times more Vitamin C and 13.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Vitamin B5, 2.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 3633 times more Vitamin E than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Sun-dried Tomatoes have 1.3 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 7.1 times more Potassium and 35.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Copper, 3.2 times more Phosphorus, 14.2 times more Selenium and 2.6 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sun-dried Tomatoes have 2.4 times more Carbohydrate and 12.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Energy, 17.3 times more Fat, 16.6 times more Saturated Fat, 7.4 times more Omega 3, 31 times more Omega 6 and 1.4 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 100 g.
• Both Sun-dried Tomatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.