Comparing Nutrients in 300 calories Tomato PowderVS Roasted Sunflower Seeds

Weight per 300 calories

Tomato Powder

99g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more energy per unit of mass than Tomato Powder, which is very high in comparison to other foods. Tomato Powder having high energy density.

Which food has more nutrients per 300 calories - Tomato Powder or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Tomato Powder

15%

84%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Tomato Powdervs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.45%0.44g

Fat

26.5%25.7g

0.44 gvs25.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.062g

Saturated Fat

8.4%2.7g

0.062 gvs2.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.43%0.007g

Omega 3

2.22%0.036g

0.007 gvs0.036 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1%0.17g

Omega 6

99%17g

0.17 gvs17 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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57%74g

Carbohydrate

9.54%12.4g

74 gvs12.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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60%43.6g

Sugars

1.94%1.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

43.6 gvs1.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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43%16.4g

Fiber

15%5.72g

16.4 gvs5.72 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23%13g

Protein

17.8%9.96g

13 gvs9.96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomato Powdervs Roasted Sunflower Seeds

95%856μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

856 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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75.6%0.91mg

Vitamin B1

4.55%0.055mg

Thiamine

0.91 mgvs0.055 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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58%0.76mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.76 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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56.7%9.07mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

9.07 mgvs3.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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74.7%3.74mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

3.74 mgvs3.63 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35%0.45mg

Vitamin B6

32%0.41mg

Pyridoxine

0.45 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30%119μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

119 μgvs122 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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129%116mg

Vitamin C

0.8%0.72mg

Ascorbic acid

116 mgvs0.72 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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81%12mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

12 mgvs13.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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40.4%48.5μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

48.5 μgvs1.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tomato Powdervs Roasted Sunflower Seeds

16.5%165mg

Calcium

3.6%36mg

165 mgvs36 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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137%1.23mg

Copper

105%0.94mg

1.23 mgvs0.94 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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56.6%4.53mg

Iron

24.5%1.96mg

4.53 mgvs1.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42%177mg

Magnesium

16%66.5mg

177 mgvs66.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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84.3%1.94mg

Manganese

47.3%1.1mg

1.94 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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42%293mg

Phosphorus

85%595mg

293 mgvs595 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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56.3%1914mg

Potassium

13%438mg

1914 mgvs438 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.57%5.26μg

Selenium

74.3%41μg

5.26 μgvs41 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.87%133mg

Sodium

0.1%1.55mg

133 mgvs1.55 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.4%1.7mg

Zinc

24.8%2.73mg

1.7 mgvs2.73 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.082%3.04g

Water

0.017%0.62g

3.04 gvs0.62 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Tomato Powder vs Roasted Sunflower Seeds:

Tomato Powder has more Vitamin A, 16.6 times more Vitamin B1, 6 times more Vitamin B2, 2.5 times more Vitamin B3, 160.6 times more Vitamin C and 34.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Tomato Powder and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 300 kcal.
Both Tomato Powder as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Powder vs Roasted Sunflower Seeds:

Tomato Powder has 4.6 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 4.4 times more Potassium and 86.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Phosphorus, 7.8 times more Selenium and 1.6 times more Zinc than Tomato Powder.

Comparison of macro-nutrients per 300 calories:

Tomato Powder has 6 times more Carbohydrate, 31 times more Sugars, 2.9 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 58.7 times more Fat, 43.7 times more Saturated Fat and 99.5 times more Omega 6 than Tomato Powder.
Both Tomato Powder and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Tomato Powder as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tomato PowderVS Tomato Sauce with SaltRoasted Sunflower SeedsVS Tomato Sauce with SaltTomato PowderVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Tomato PowderVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Tomato Powder or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: