Comparing Nutrients in 100 calories Sunflower Seeds VS Green Hot Chili Peppers

Weight per 100 calories

• Sunflower Seeds: 17g
• Green Hot Chili Peppers: 250g

Sunflower Seeds have 14.6 times more energy per 100g than Green Hot Chili Peppers. It has very high energy density when compared to other foods. Raw Green Hot Chili Peppers having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Green Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Sunflower Seeds	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.16% 0.053g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.78% 0.013g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	18% 23.7g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	17.6% 12.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	9.87% 3.75g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	16.4% 148μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.05% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	53.5% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.7% 39μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	674% 606mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.8% 35.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	48.3% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.2% 0.9mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	25.8% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	1.17% 17.5mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	5.93% 219g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Green Hot Chili Peppers:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B5 and 3.5 times more Vitamin E than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 287.1 times more Vitamin A, 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6, 1.5 times more Vitamin B9, 2528.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Green Hot Chili Peppers have similar amounts of Vitamin B1 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Green Hot Chili Peppers:

• Dried Sunflower Seed Kernels have 7.3 times more Selenium than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 3.4 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 1.8 times more Manganese, 7.7 times more Potassium, 11.4 times more Sodium and 270.8 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Green Hot Chili Peppers have similar amounts of Magnesium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 17.6 times more Fat, 14.5 times more Saturated Fat and 15.2 times more Omega 6 than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 6.9 times more Carbohydrate, 28.4 times more Sugars, 2.5 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Green Hot Chili Peppers have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Green Hot Chili Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.