Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Tomato Puree with Salt

Weight per 500 calories

Roasted Sunflower Seeds

86g

Tomato Puree with Salt

1316g

Roasted Sunflower Seeds have 15.3 times more energy per 100g than Tomato Puree with Salt. It has very high energy density when compared to other foods. Canned Tomato Puree with Salt having low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Tomato Puree with Salt?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Tomato Puree with Salt

15%

81%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Tomato Puree with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44%42.8g

Fat

2.85%2.76g

42.8 gvs2.76 g

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

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14%4.5g

Saturated Fat

1.2%0.38g

4.5 gvs0.38 g

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

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3.7%0.059g

Omega 3

3.3%0.053g

0.059 gvs0.053 g

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

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166%28g

Omega 6

6.35%1.08g

28 gvs1.08 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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16%20.7g

Carbohydrate

91%118g

20.7 gvs118 g

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

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3.23%2.35g

Sugars

87.7%63.6g

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

2.35 gvs63.6 g

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

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Fructose

43%31.3g

≤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 gvs31.3 g

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

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Glucose

%32.2g

NA gvs32.2 g

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

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Sucrose

%0g

NA gvs0 g

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

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25%9.54g

Fiber

65.8%25g

9.54 gvs25 g

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

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29.7%16.6g

Protein

38.8%21.7g

16.6 gvs21.7 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

Roasted Sunflower Seedsvs Tomato Puree with Salt

0%0μg

Vitamin A

38%342μg

RAE, retinol activity equivalents

0 μgvs342 μg

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

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7.6%0.091mg

Vitamin B1

27.4%0.33mg

Thiamine

0.091 mgvs0.33 mg

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

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16.3%0.21mg

Vitamin B2

81%1.05mg

Riboflavin

0.21 mgvs1.05 mg

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

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38%6.05mg

Vitamin B3

121%19.3mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs19.3 mg

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

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121%6.05mg

Vitamin B5

116%5.8mg

Pantothenic acid

6.05 mgvs5.8 mg

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

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53%0.69mg

Vitamin B6

128%1.66mg

Pyridoxine

0.69 mgvs1.66 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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51%204μg

Vitamin B9

36%145μg

Folates and Folic Acid

204 μgvs145 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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1.34%1.2mg

Vitamin C

155%139mg

Ascorbic acid

1.2 mgvs139 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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149%22.4mg

Vitamin E

173%26mg

Tocopherols and Tocotrienols

22.4 mgvs26 mg

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

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1.93%2.3μg

Vitamin K

37.3%44.7μg

Phytomenadione or phylloquinone

2.3 μgvs44.7 μg

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

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Minerals

Roasted Sunflower Seedsvs Tomato Puree with Salt

6%60mg

Calcium

23.7%237mg

60 mgvs237 mg

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

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175%1.57mg

Copper

420%3.78mg

1.57 mgvs3.78 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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41%3.26mg

Iron

293%23.4mg

3.26 mgvs23.4 mg

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

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26.4%111mg

Magnesium

72%303mg

111 mgvs303 mg

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

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79%1.8mg

Manganese

97%2.22mg

1.8 mgvs2.22 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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142%992mg

Phosphorus

75%526mg

992 mgvs526 mg

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

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21.5%730mg

Potassium

170%5776mg

730 mgvs5776 mg

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

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124%68μg

Selenium

16.7%9.2μg

68 μgvs9.2 μg

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

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0.17%2.58mg

Sodium

177%2658mg

2.58 mgvs2658 mg

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

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41.3%4.54mg

Zinc

43%4.74mg

4.54 mgvs4.74 mg

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

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0.028%1.03g

Water

31.3%1156g

1.03 gvs1156 g

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

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Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Tomato Puree with Salt:

Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B9 than Canned Tomato Puree with Salt.
While Canned Tomato Puree with Salt contains more Vitamin A, 3.6 times more Vitamin B1, 5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B6, 116 times more Vitamin C and 19.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Tomato Puree with Salt have similar amounts of Vitamin B5 and Vitamin E per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Tomato Puree with Salt:

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Phosphorus and 7.4 times more Selenium than Canned Tomato Puree with Salt.
While Canned Tomato Puree with Salt contains 3.9 times more Calcium, 2.4 times more Copper, 7.2 times more Iron, 2.7 times more Magnesium, 7.9 times more Potassium, 1031.3 times more Sodium and 1121.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Tomato Puree with Salt have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 15.5 times more Fat, 11.8 times more Saturated Fat and 26.1 times more Omega 6 than Canned Tomato Puree with Salt.
While Canned Tomato Puree with Salt contains 5.7 times more Carbohydrate, 27.1 times more Sugars, 2.6 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Tomato Puree with Salt have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tomato Puree with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsTomato Puree with SaltVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Boiled Turnips with SaltTomato Puree with SaltVS Boiled Turnips with Salt

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Tomato Puree with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Tomato Puree with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: