Comparing Nutrients in 7 ounces TomatillosVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Tomatillos

11%

25%

64%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Tomatillosvs Oil Roasted Sunflower Seeds

2.2%63.5kcal

Energy

40.5%1175kcal

63.5 kcalvs1175 kcal

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

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2.1%2.02g

Fat

105%102g

2.02 gvs102 g

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

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0.86%0.28g

Saturated Fat

44%14g

0.28 gvs14 g

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

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2%0.032g

Omega 3

10%0.16g

0.032 gvs0.16 g

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

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4.7%0.8g

Omega 6

399%68g

0.8 gvs68 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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8.9%11.6g

Carbohydrate

35%45.4g

11.6 gvs45.4 g

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

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10.8%7.8g

Sugars

8.5%6.17g

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

7.8 gvs6.17 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%1.47g

NA gvs1.47 g

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

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Sucrose

%4.7g

NA gvs4.7 g

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

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9.92%3.77g

Fiber

55.4%21g

3.77 gvs21 g

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

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3.4%1.9g

Protein

71%40g

1.9 gvs40 g

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

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Vitamins

Tomatillosvs Oil Roasted Sunflower Seeds

1.32%12μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12 μgvs0 μg

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

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7.28%0.087mg

Vitamin B1

53%0.64mg

Thiamine

0.087 mgvs0.64 mg

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

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5.34%0.069mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.069 mgvs0.56 mg

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

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23%3.67mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

3.67 mgvs8.2 mg

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

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5.95%0.3mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.3 mgvs13.8 mg

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

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8.55%0.11mg

Vitamin B6

121%1.57mg

Pyridoxine

0.11 mgvs1.57 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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3.47%14μg

Vitamin B9

116%464μg

Folates and Folic Acid

14 μgvs464 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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25.8%23.2mg

Vitamin C

2.43%2.2mg

Ascorbic acid

23.2 mgvs2.2 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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5.03%0.75mg

Vitamin E

481%72mg

Tocopherols and Tocotrienols

0.75 mgvs72 mg

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

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16.7%20μg

Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

20 μgvs6.15 μg

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

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Minerals

Tomatillosvs Oil Roasted Sunflower Seeds

1.4%14mg

Calcium

17.3%173mg

14 mgvs173 mg

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

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17.4%0.16mg

Copper

398%3.58mg

0.16 mgvs3.58 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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15.4%1.23mg

Iron

106%8.5mg

1.23 mgvs8.5 mg

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

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9.45%39.7mg

Magnesium

60%252mg

39.7 mgvs252 mg

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

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13.2%0.3mg

Manganese

179%4.13mg

0.3 mgvs4.13 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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11%77.4mg

Phosphorus

323%2260mg

77.4 mgvs2260 mg

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

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15.6%532mg

Potassium

28%958mg

532 mgvs958 mg

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

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1.8%0.99μg

Selenium

282%155μg

0.99 μgvs155 μg

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

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0.13%2mg

Sodium

0.4%5.95mg

2 mgvs5.95 mg

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

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3.97%0.44mg

Zinc

94%10.3mg

0.44 mgvs10.3 mg

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

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4.9%182g

Water

0.083%3.06g

182 gvs3.06 g

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

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Lets compare vitamin content per 7 ounces of Tomatillos vs Oil Roasted Sunflower Seeds:

Raw Tomatillos have 10.6 times more Vitamin C and 3.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Vitamin B1, 8 times more Vitamin B2, 2.2 times more Vitamin B3, 46.3 times more Vitamin B5, 14.1 times more Vitamin B6, 33.4 times more Vitamin B9 and 95.6 times more Vitamin E than Raw Tomatillos.
Both Raw Tomatillos as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatillos vs Oil Roasted Sunflower Seeds:

Raw Tomatillos have 59.5 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 12.4 times more Calcium, 22.8 times more Copper, 6.9 times more Iron, 6.4 times more Magnesium, 13.6 times more Manganese, 29.2 times more Phosphorus, 1.8 times more Potassium, 156.4 times more Selenium and 23.7 times more Zinc than Raw Tomatillos.

Comparison of macro-nutrients per 7 ounces:

Raw Tomatillos have 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 18.5 times more Energy, 50.3 times more Fat, 50.8 times more Saturated Fat, 5.1 times more Omega 3, 85.1 times more Omega 6, 3.9 times more Carbohydrate, 5.6 times more Fiber and 20.9 times more Protein than Raw Tomatillos.
Both Raw Tomatillos as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

TomatillosVS Sun-dried TomatoesOil Roasted Sunflower SeedsVS Sun-dried TomatoesTomatillosVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

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Comparing Nutrients in 7 ounces TomatillosVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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