Comparing Nutrients in 300 calories Sunflower SeedsVS Tomato Sauce

Weight per 300 calories

Sunflower Seeds

51.4g

Tomato Sauce

1250g

Sunflower Seeds have 24.3 times more energy per 100g than Tomato Sauce. It has very high energy density when compared to other foods. Canned Tomato Sauce no Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Tomato Sauce

17%

74%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Tomato Sauce

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

3.87%3.75g

26.4 gvs3.75 g

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

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7.15%2.3g

Saturated Fat

1.6%0.51g

2.3 gvs0.51 g

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

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1.93%0.031g

Omega 3

4.7%0.075g

0.031 gvs0.075 g

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

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69.7%12g

Omega 6

8.46%1.44g

12 gvs1.44 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

51%66.4g

10.3 gvs66.4 g

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

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1.86%1.35g

Sugars

61.4%44.5g

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

1.35 gvs44.5 g

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

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Fructose

28.8%21g

≤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 g

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

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Glucose

%22.8g

NA gvs22.8 g

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

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%1.3g

Sucrose

%0.88g

1.3 gvs0.88 g

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

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11.6%4.4g

Fiber

49.3%18.8g

4.4 gvs18.8 g

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

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19%10.7g

Protein

26.8%15g

10.7 gvs15 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 Sauce

0.17%1.54μg

Vitamin A

30.6%275μg

RAE, retinol activity equivalents

1.54 μgvs275 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

63.4%0.76mg

Vitamin B1

25%0.3mg

Thiamine

0.76 mgvs0.3 mg

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

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14%0.18mg

Vitamin B2

62.5%0.81mg

Riboflavin

0.18 mgvs0.81 mg

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

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26.8%4.3mg

Vitamin B3

77.4%12.4mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs12.4 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

77.3%3.86mg

Pantothenic acid

0.58 mgvs3.86 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

94%1.23mg

Pyridoxine

0.69 mgvs1.23 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

28%113μg

Folates and Folic Acid

117 μgvs113 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

97%87.5mg

Ascorbic acid

0.72 mgvs87.5 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

120%18mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

18 mgvs18 mg

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

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0%0μg

Vitamin K

29%35μg

Phytomenadione or phylloquinone

0 μgvs35 μg

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

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Minerals

Sunflower Seedsvs Tomato Sauce

4%40mg

Calcium

17.5%175mg

40 mgvs175 mg

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

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103%0.92mg

Copper

160%1.44mg

0.92 mgvs1.44 mg

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

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Fluoride

11%436μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs436 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33.7%2.7mg

Iron

150%12mg

2.7 mgvs12 mg

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

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39.8%167mg

Magnesium

44.6%188mg

167 mgvs188 mg

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

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43.6%1mg

Manganese

61.4%1.4mg

1 mgvs1.4 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

48.2%338mg

339 mgvs338 mg

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

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9.75%331mg

Potassium

109%3713mg

331 mgvs3713 mg

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

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49.5%27.2μg

Selenium

13.6%7.5μg

27.2 μgvs7.5 μg

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

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0.31%4.62mg

Sodium

9.17%138mg

4.62 mgvs138 mg

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

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23.3%2.57mg

Zinc

25%2.75mg

2.57 mgvs2.75 mg

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

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0.066%2.43g

Water

31%1141g

2.43 gvs1141 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 Sauce:

Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1 than Canned Tomato Sauce no Salt.
While Canned Tomato Sauce no Salt contains 178.4 times more Vitamin A, 4.5 times more Vitamin B2, 2.9 times more Vitamin B3, 6.7 times more Vitamin B5, 1.8 times more Vitamin B6, 121.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Canned Tomato Sauce no Salt have similar amounts of Vitamin B9 and Vitamin E per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Dried Sunflower Seed Kernels have 3.6 times more Selenium than Canned Tomato Sauce no Salt.
While Canned Tomato Sauce no Salt contains 4.4 times more Calcium, 1.6 times more Copper, 4.4 times more Iron, 1.4 times more Manganese, 11.2 times more Potassium, 29.7 times more Sodium and 469.6 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Canned Tomato Sauce no Salt have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 7 times more Fat, 4.5 times more Saturated Fat and 8.2 times more Omega 6 than Canned Tomato Sauce no Salt.
While Canned Tomato Sauce no Salt contains 2.4 times more Omega 3, 6.5 times more Carbohydrate, 33.1 times more Sugars, 4.2 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Canned Tomato Sauce no Salt have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Canned Tomato Sauce no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsTomato SauceVS Roasted Sunflower SeedsSunflower SeedsVS Soy CheeseTomato SauceVS Soy Cheese

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Tomato Sauce

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: