Comparing Nutrients in 500 calories Tomato SauceVS Sunflower Seeds

Weight per 500 calories

Tomato Sauce

2083g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 24.3 times more energy per unit of mass than Canned Tomato Sauce no Salt, which is very high in comparison to other foods. Tomato Sauce having very low energy density.

Which food has more nutrients per 500 calories - Tomato Sauce or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Tomato Sauce

17%

74%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Tomato Saucevs Sunflower Seeds

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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6.44%6.25g

Fat

45.4%44g

6.25 gvs44 g

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

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2.67%0.85g

Saturated Fat

12%3.8g

0.85 gvs3.8 g

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

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7.8%0.13g

Omega 3

3.2%0.051g

0.13 gvs0.051 g

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

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14%2.4g

Omega 6

116%19.7g

2.4 gvs19.7 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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85%111g

Carbohydrate

13%17g

111 gvs17 g

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

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102%74g

Sugars

3.1%2.24g

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

74 gvs2.24 g

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

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48%34.8g

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]

34.8 gvsNA g

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

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%38g

Glucose

38 gvsNA g

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

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%1.46g

Sucrose

%2.14g

1.46 gvs2.14 g

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

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82.2%31.3g

Fiber

19.4%7.36g

31.3 gvs7.36 g

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

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44.6%25g

Protein

31.8%17.8g

25 gvs17.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomato Saucevs Sunflower Seeds

51%458μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

458 μgvs2.57 μg

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

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41.7%0.5mg

Vitamin B1

106%1.27mg

Thiamine

0.5 mgvs1.27 mg

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

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104%1.35mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.35 mgvs0.3 mg

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

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129%20.6mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

20.6 mgvs7.14 mg

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

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129%6.44mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

6.44 mgvs0.97 mg

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

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157%2.04mg

Vitamin B6

88.6%1.15mg

Pyridoxine

2.04 mgvs1.15 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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47%188μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

188 μgvs194 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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162%146mg

Vitamin C

1.33%1.2mg

Ascorbic acid

146 mgvs1.2 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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200%30mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

30 mgvs30 mg

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

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48.6%58.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

58.3 μgvs0 μg

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

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Minerals

Tomato Saucevs Sunflower Seeds

29%292mg

Calcium

6.68%66.8mg

292 mgvs66.8 mg

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

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266%2.4mg

Copper

171%1.54mg

2.4 mgvs1.54 mg

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

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18%727μg

Fluoride

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

727 μgvsNA μg

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

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250%20mg

Iron

56%4.5mg

20 mgvs4.5 mg

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

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74.4%313mg

Magnesium

66.3%278mg

313 mgvs278 mg

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

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102%2.35mg

Manganese

72.6%1.67mg

2.35 mgvs1.67 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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80.4%563mg

Phosphorus

80.7%565mg

563 mgvs565 mg

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

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182%6188mg

Potassium

16.2%552mg

6188 mgvs552 mg

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

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22.7%12.5μg

Selenium

82.5%45.4μg

12.5 μgvs45.4 μg

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

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15.3%229mg

Sodium

0.51%7.7mg

229 mgvs7.7 mg

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

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41.7%4.6mg

Zinc

39%4.3mg

4.6 mgvs4.3 mg

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

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51.4%1902g

Water

0.11%4.05g

1902 gvs4.05 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 Tomato Sauce vs Sunflower Seeds:

Canned Tomato Sauce no Salt has 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.
While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1 than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 and Vitamin E per 500 kcal.
Both Canned Tomato Sauce no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomato Sauce vs Sunflower Seeds:

Canned Tomato Sauce no Salt has 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.
While Dried Sunflower Seed Kernels contain 3.6 times more Selenium than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Tomato Sauce no Salt has 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.
While Dried Sunflower Seed Kernels contain 7 times more Fat, 4.5 times more Saturated Fat and 8.2 times more Omega 6 than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Canned Tomato Sauce no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tomato SauceVS Soy CheeseSunflower SeedsVS Soy CheeseTomato SauceVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Tomato SauceVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomato Sauce or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: