Comparing Nutrients in 300 calories Sunflower SeedsVS Tomato Paste

Weight per 300 calories

Sunflower Seeds

51.4g

Tomato Paste

366g

Sunflower Seeds have 7.1 times more energy per 100g than Tomato Paste. It has very high energy density when compared to other foods. Canned Tomato Paste having average energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Tomato Paste

18%

78%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Tomato Paste

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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27.3%26.4g

Fat

1.77%1.7g

26.4 gvs1.7 g

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

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7.15%2.3g

Saturated Fat

1.14%0.37g

2.3 gvs0.37 g

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

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1.93%0.031g

Omega 3

1.6%0.026g

0.031 gvs0.026 g

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

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69.7%12g

Omega 6

3.27%0.56g

12 gvs0.56 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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7.9%10.3g

Carbohydrate

53.2%69g

10.3 gvs69 g

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

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1.86%1.35g

Sugars

61.5%44.6g

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

1.35 gvs44.6 g

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

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Fructose

29.5%21.4g

≤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 gvs21.4 g

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

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Glucose

%21g

NA gvs21 g

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

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%1.3g

Sucrose

%1.1g

1.3 gvs1.1 g

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

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11.6%4.4g

Fiber

39.5%15g

4.4 gvs15 g

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

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19%10.7g

Protein

28.2%16g

10.7 gvs16 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Tomato Paste

0.17%1.54μg

Vitamin A

31%278μg

RAE, retinol activity equivalents

1.54 μgvs278 μg

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

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63.4%0.76mg

Vitamin B1

18.3%0.22mg

Thiamine

0.76 mgvs0.22 mg

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

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14%0.18mg

Vitamin B2

43%0.56mg

Riboflavin

0.18 mgvs0.56 mg

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

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26.8%4.3mg

Vitamin B3

70.3%11.3mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs11.3 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.58 mgvs0.52 mg

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

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53%0.69mg

Vitamin B6

60.8%0.79mg

Pyridoxine

0.69 mgvs0.79 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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29%117μg

Vitamin B9

11%44μg

Folates and Folic Acid

117 μgvs44 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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0.8%0.72mg

Vitamin C

89%80mg

Ascorbic acid

0.72 mgvs80 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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120%18mg

Vitamin E

105%15.7mg

Tocopherols and Tocotrienols

18 mgvs15.7 mg

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

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0%0μg

Vitamin K

34.8%41.7μg

Phytomenadione or phylloquinone

0 μgvs41.7 μg

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

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Minerals

Sunflower Seedsvs Tomato Paste

4%40mg

Calcium

13%132mg

40 mgvs132 mg

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

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103%0.92mg

Copper

148%1.34mg

0.92 mgvs1.34 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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33.7%2.7mg

Iron

136%11mg

2.7 mgvs11 mg

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

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39.8%167mg

Magnesium

36.6%154mg

167 mgvs154 mg

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

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43.6%1mg

Manganese

48%1.1mg

1 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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48.4%339mg

Phosphorus

43.4%304mg

339 mgvs304 mg

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

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9.75%331mg

Potassium

109%3710mg

331 mgvs3710 mg

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

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49.5%27.2μg

Selenium

35.3%19.4μg

27.2 μgvs19.4 μg

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

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0.31%4.62mg

Sodium

14.4%216mg

4.62 mgvs216 mg

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

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23.3%2.57mg

Zinc

21%2.3mg

2.57 mgvs2.3 mg

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

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0.066%2.43g

Water

7.27%269g

2.43 gvs269 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 Sunflower Seeds vs Tomato Paste:

Dried Sunflower Seed Kernels have 3.5 times more Vitamin B1 and 2.7 times more Vitamin B9 than Canned Tomato Paste.
While Canned Tomato Paste contains 180.4 times more Vitamin A, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3, 111.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Canned Tomato Paste have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Tomato Paste:

Dried Sunflower Seed Kernels have 1.4 times more Selenium than Canned Tomato Paste.
While Canned Tomato Paste contains 3.3 times more Calcium, 1.4 times more Copper, 4 times more Iron, 11.2 times more Potassium, 46.7 times more Sodium and 110.7 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Canned Tomato Paste have similar amounts of Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 15.4 times more Fat, 6.3 times more Saturated Fat and 21.3 times more Omega 6 than Canned Tomato Paste.
While Canned Tomato Paste contains 6.7 times more Carbohydrate, 33.1 times more Sugars, 3.4 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Canned Tomato Paste have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Canned Tomato Paste have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsTomato PasteVS Roasted Sunflower SeedsSunflower SeedsVS Tomato PureeTomato PasteVS Tomato Puree

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Tomato Paste

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: