Comparing Nutrients in 100 calories Sunflower Seeds VS Dried Red Sweet Peppers

Weight per 100 calories

• Sunflower Seeds: 17g
• Dried Red Sweet Peppers: 32g

Sunflower Seeds have 1.9 times more energy per 100g than Dried Red Sweet Peppers. It has very high energy density when compared to other foods. Freeze-dried Red Sweet Peppers having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Dried Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.98% 0.96g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	2.74% 0.47g	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	17% 22g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	18% 13g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	137% 1230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	54.5% 0.71mg	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	18.2% 73μg	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	672% 605mg	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	8.5% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30.3% 36.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	4.27% 42.7mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	49% 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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	26.3% 0.6mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.98% 0.77mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.017% 0.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Dried Red Sweet Peppers:

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B5 and 4.7 times more Vitamin E than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 2394.9 times more Vitamin A, 1.5 times more Vitamin B1, 6.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B6, 1.9 times more Vitamin B9, 2524.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Dried Red Sweet Peppers:

• Dried Sunflower Seed Kernels have 7.7 times more Selenium than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 3.2 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 1.8 times more Manganese, 9.1 times more Potassium and 39.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Red Sweet Peppers have similar amounts of Magnesium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 9.2 times more Fat, 5.4 times more Saturated Fat and 8.5 times more Omega 6 than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 4.5 times more Omega 3, 6.4 times more Carbohydrate, 28.9 times more Sugars, 4.6 times more Fiber and 1.6 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Red Sweet Peppers have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.