Comparing Nutrients in 300 calories Sunflower SeedsVS Sun-dried Tomatoes

Weight per 300 calories

Sunflower Seeds

51.4g

Sun-dried Tomatoes

116g

Sunflower Seeds have 2.3 times more energy per 100g than Sun-dried Tomatoes. It has very high energy density when compared to other foods. Sun-dried Tomatoes having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Sun-dried Tomatoes?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Sun-dried Tomatoes

18%

73%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Sun-dried Tomatoes

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

3.56%3.45g

26.4 gvs3.45 g

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

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7.15%2.3g

Saturated Fat

1.55%0.5g

2.3 gvs0.5 g

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

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1.93%0.031g

Omega 3

0.8%0.013g

0.031 gvs0.013 g

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

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69.7%12g

Omega 6

7.55%1.3g

12 gvs1.3 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

50%65g

10.3 gvs65 g

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

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1.86%1.35g

Sugars

60.3%43.7g

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

1.35 gvs43.7 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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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

37.6%14.3g

4.4 gvs14.3 g

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

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19%10.7g

Protein

29.3%16.4g

10.7 gvs16.4 g

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

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Vitamins

Sunflower Seedsvs Sun-dried Tomatoes

0.17%1.54μg

Vitamin A

5.7%51μg

RAE, retinol activity equivalents

1.54 μgvs51 μg

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

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63.4%0.76mg

Vitamin B1

51%0.61mg

Thiamine

0.76 mgvs0.61 mg

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

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14%0.18mg

Vitamin B2

43.7%0.57mg

Riboflavin

0.18 mgvs0.57 mg

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

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26.8%4.3mg

Vitamin B3

65.8%10.5mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs10.5 mg

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

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11.6%0.58mg

Vitamin B5

48.6%2.43mg

Pantothenic acid

0.58 mgvs2.43 mg

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

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53%0.69mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.69 mgvs0.39 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

19.8%79μg

Folates and Folic Acid

117 μgvs79 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

50.6%45.6mg

Ascorbic acid

0.72 mgvs45.6 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

0.078%0.012mg

Tocopherols and Tocotrienols

18 mgvs0.012 mg

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

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0%0μg

Vitamin K

41.7%50μg

Phytomenadione or phylloquinone

0 μgvs50 μg

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

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Minerals

Sunflower Seedsvs Sun-dried Tomatoes

4%40mg

Calcium

12.8%128mg

40 mgvs128 mg

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

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103%0.92mg

Copper

184%1.65mg

0.92 mgvs1.65 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

132%10.6mg

2.7 mgvs10.6 mg

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

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39.8%167mg

Magnesium

53.7%226mg

167 mgvs226 mg

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

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43.6%1mg

Manganese

93%2.15mg

1 mgvs2.15 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

59%414mg

339 mgvs414 mg

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

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9.75%331mg

Potassium

117%3985mg

331 mgvs3985 mg

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

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49.5%27.2μg

Selenium

11.6%6.4μg

27.2 μgvs6.4 μg

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

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0.31%4.62mg

Sodium

8.3%124mg

4.62 mgvs124 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

0.46%17g

2.43 gvs17 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 Sun-dried Tomatoes:

Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 1553.7 times more Vitamin E than Sun-dried Tomatoes.
While Sun-dried Tomatoes contain 33.2 times more Vitamin A, 3.1 times more Vitamin B2, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 63.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Sun-dried Tomatoes:

Dried Sunflower Seed Kernels have 4.3 times more Selenium than Sun-dried Tomatoes.
While Sun-dried Tomatoes contain 3.2 times more Calcium, 1.8 times more Copper, 3.9 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 12 times more Potassium and 26.9 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Sun-dried Tomatoes have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 7.7 times more Fat, 4.6 times more Saturated Fat and 9.2 times more Omega 6 than Sun-dried Tomatoes.
While Sun-dried Tomatoes contain 6.3 times more Carbohydrate, 32.5 times more Sugars, 3.2 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Sun-dried Tomatoes have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Sun-dried Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsSun-dried TomatoesVS Roasted Sunflower SeedsSunflower SeedsVS Sun-dried Tomatoes, Packed In OilSun-dried TomatoesVS Sun-dried Tomatoes, Packed In Oil

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Sun-dried Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Sun-dried Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: