Comparing Nutrients in 1 pound TomatillosVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Tomatillos

11%

25%

64%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 lb ▼

Macro Nutrients

Tomatillosvs Oil Roasted Sunflower Seeds

5%145kcal

Energy

93%2685kcal

145 kcalvs2685 kcal

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

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4.77%4.63g

Fat

240%233g

4.63 gvs233 g

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

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1.97%0.63g

Saturated Fat

100%32g

0.63 gvs32 g

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

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4.54%0.073g

Omega 3

23%0.37g

0.073 gvs0.37 g

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

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10.7%1.82g

Omega 6

913%155g

1.82 gvs155 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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20.4%26.5g

Carbohydrate

80%104g

26.5 gvs104 g

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

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24.6%18g

Sugars

19.5%14g

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

18 gvs14 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%3.36g

NA gvs3.36 g

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

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Sucrose

%10.8g

NA gvs10.8 g

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

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22.7%8.6g

Fiber

127%48g

8.6 gvs48 g

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

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7.78%4.35g

Protein

162%91g

4.35 gvs91 g

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

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Vitamins

Tomatillosvs Oil Roasted Sunflower Seeds

3.02%27.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

27.2 μgvs0 μg

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

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16.6%0.2mg

Vitamin B1

121%1.45mg

Thiamine

0.2 mgvs1.45 mg

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

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12.2%0.16mg

Vitamin B2

98%1.27mg

Riboflavin

0.16 mgvs1.27 mg

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

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52.4%8.4mg

Vitamin B3

117%18.7mg

Niacin, nicotinic acid, niacinamide

8.4 mgvs18.7 mg

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

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13.6%0.68mg

Vitamin B5

630%31.5mg

Pantothenic acid

0.68 mgvs31.5 mg

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

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19.5%0.25mg

Vitamin B6

276%3.6mg

Pyridoxine

0.25 mgvs3.6 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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7.94%31.8μg

Vitamin B9

265%1061μg

Folates and Folic Acid

31.8 μgvs1061 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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59%53mg

Vitamin C

5.54%5mg

Ascorbic acid

53 mgvs5 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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11.5%1.72mg

Vitamin E

1099%165mg

Tocopherols and Tocotrienols

1.72 mgvs165 mg

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

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38%46μg

Vitamin K

11.7%14μg

Phytomenadione or phylloquinone

46 μgvs14 μg

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

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Minerals

Tomatillosvs Oil Roasted Sunflower Seeds

3.18%31.8mg

Calcium

39.5%395mg

31.8 mgvs395 mg

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

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40%0.36mg

Copper

909%8.2mg

0.36 mgvs8.2 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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35%2.8mg

Iron

243%19.4mg

2.8 mgvs19.4 mg

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

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21.6%91mg

Magnesium

137%576mg

91 mgvs576 mg

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

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30%0.69mg

Manganese

410%9.43mg

0.69 mgvs9.43 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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25.3%177mg

Phosphorus

738%5166mg

177 mgvs5166 mg

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

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35.8%1216mg

Potassium

64.4%2191mg

1216 mgvs2191 mg

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

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4.12%2.27μg

Selenium

645%355μg

2.27 μgvs355 μg

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

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0.3%4.54mg

Sodium

0.91%13.6mg

4.54 mgvs13.6 mg

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

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9.07%1mg

Zinc

215%23.6mg

1 mgvs23.6 mg

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

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11.2%416g

Water

0.19%7g

416 gvs7 g

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

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Lets compare vitamin content per 1 pound of Tomatillos vs Oil Roasted Sunflower Seeds:

Raw Tomatillos have 10.6 times more Vitamin C and 3.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Vitamin B1, 8 times more Vitamin B2, 2.2 times more Vitamin B3, 46.3 times more Vitamin B5, 14.1 times more Vitamin B6, 33.4 times more Vitamin B9 and 95.6 times more Vitamin E than Raw Tomatillos.
Both Raw Tomatillos as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatillos vs Oil Roasted Sunflower Seeds:

Raw Tomatillos have 59.5 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 12.4 times more Calcium, 22.8 times more Copper, 6.9 times more Iron, 6.4 times more Magnesium, 13.6 times more Manganese, 29.2 times more Phosphorus, 1.8 times more Potassium, 156.4 times more Selenium and 23.7 times more Zinc than Raw Tomatillos.

Comparison of macro-nutrients per 1 pound:

Raw Tomatillos have 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 18.5 times more Energy, 50.3 times more Fat, 50.8 times more Saturated Fat, 5.1 times more Omega 3, 85.1 times more Omega 6, 3.9 times more Carbohydrate, 5.6 times more Fiber and 20.9 times more Protein than Raw Tomatillos.
Both Raw Tomatillos as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

TomatillosVS Sun-dried TomatoesOil Roasted Sunflower SeedsVS Sun-dried TomatoesTomatillosVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

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Comparing Nutrients in 1 pound TomatillosVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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