Comparing Nutrients in 500 calories Tomato SauceVS Roasted Sunflower Seeds

Weight per 500 calories

Tomato Sauce

2083g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Tomato Sauce

17%

74%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Tomato Saucevs Roasted 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

44%42.8g

6.25 gvs42.8 g

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

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2.67%0.85g

Saturated Fat

14%4.5g

0.85 gvs4.5 g

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

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7.8%0.13g

Omega 3

3.7%0.059g

0.13 gvs0.059 g

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

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14%2.4g

Omega 6

166%28g

2.4 gvs28 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

16%20.7g

111 gvs20.7 g

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

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102%74g

Sugars

3.23%2.35g

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

74 gvs2.35 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

1.46 gvsNA g

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

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82.2%31.3g

Fiber

25%9.54g

31.3 gvs9.54 g

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

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44.6%25g

Protein

29.7%16.6g

25 gvs16.6 g

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

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Vitamins

Tomato Saucevs Roasted Sunflower Seeds

51%458μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

458 μgvs0 μg

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

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41.7%0.5mg

Vitamin B1

7.6%0.091mg

Thiamine

0.5 mgvs0.091 mg

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

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104%1.35mg

Vitamin B2

16.3%0.21mg

Riboflavin

1.35 mgvs0.21 mg

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

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129%20.6mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

20.6 mgvs6.05 mg

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

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129%6.44mg

Vitamin B5

121%6.05mg

Pantothenic acid

6.44 mgvs6.05 mg

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

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157%2.04mg

Vitamin B6

53%0.69mg

Pyridoxine

2.04 mgvs0.69 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

51%204μg

Folates and Folic Acid

188 μgvs204 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

1.34%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

149%22.4mg

Tocopherols and Tocotrienols

30 mgvs22.4 mg

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

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48.6%58.3μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

58.3 μgvs2.3 μg

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

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Minerals

Tomato Saucevs Roasted Sunflower Seeds

29%292mg

Calcium

6%60mg

292 mgvs60 mg

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

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266%2.4mg

Copper

175%1.57mg

2.4 mgvs1.57 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

41%3.26mg

20 mgvs3.26 mg

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

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74.4%313mg

Magnesium

26.4%111mg

313 mgvs111 mg

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

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102%2.35mg

Manganese

79%1.8mg

2.35 mgvs1.8 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

142%992mg

563 mgvs992 mg

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

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182%6188mg

Potassium

21.5%730mg

6188 mgvs730 mg

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

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22.7%12.5μg

Selenium

124%68μg

12.5 μgvs68 μg

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

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15.3%229mg

Sodium

0.17%2.58mg

229 mgvs2.58 mg

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

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41.7%4.6mg

Zinc

41.3%4.54mg

4.6 mgvs4.54 mg

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

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51.4%1902g

Water

0.028%1.03g

1902 gvs1.03 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 Roasted Sunflower Seeds:

Canned Tomato Sauce no Salt has more Vitamin A, 5.5 times more Vitamin B1, 6.4 times more Vitamin B2, 3.4 times more Vitamin B3, 3 times more Vitamin B6, 121.3 times more Vitamin C, 1.3 times more Vitamin E and 25.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Canned Tomato Sauce no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
Both Canned Tomato Sauce no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Canned Tomato Sauce no Salt has 4.9 times more Calcium, 1.5 times more Copper, 6.1 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 8.5 times more Potassium, 88.9 times more Sodium and 1844.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus and 5.5 times more Selenium than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Tomato Sauce no Salt has 2.1 times more Omega 3, 5.3 times more Carbohydrate, 31.6 times more Sugars, 3.3 times more Fiber and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.8 times more Fat, 5.2 times more Saturated Fat and 11.8 times more Omega 6 than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Canned Tomato Sauce no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tomato SauceVS Soy CheeseRoasted Sunflower SeedsVS Soy CheeseTomato SauceVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Tomato SauceVS Roasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: