Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Sun-dried Chile Peppers

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Sun-dried Chile Peppers: 31g

Roasted Sunflower Seeds have 1.8 times more energy per 100g than Sun-dried Chile Peppers. It has very high energy density when compared to other foods. Sun-dried Hot Chile Peppers having high energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Sun-dried Chile Peppers?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	1.85% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	17.5% 12.7g	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	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	23.3% 8.86g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.4% 409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	19.2% 0.25mg	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	10% 40.7μg	3.94% 15.7μg	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	10.8% 9.7mg	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	30% 4.5mg	6.46% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	28% 33.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	7.8% 0.07mg	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	8.16% 0.65mg	23.3% 1.86mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	6.47% 27mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	11% 0.25mg	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	28.4% 198mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	1.96% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	2.86% 0.31mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.06% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Sun-dried Chile Peppers:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.1 times more Vitamin B5, 2.6 times more Vitamin B9 and 4.6 times more Vitamin E than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain more Vitamin A, 1.4 times more Vitamin B1, 8.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B6, 40.3 times more Vitamin C and 72 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Sun-dried Chile Peppers:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Copper, 1.4 times more Manganese, 4 times more Phosphorus, 12.6 times more Selenium and 2.9 times more Zinc than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 2.9 times more Iron, 4 times more Potassium and 54.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sun-dried Hot Chile Peppers have similar amounts of Calcium and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.8 times more Fat, 3.6 times more Saturated Fat and 6 times more Omega 6 than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 5.2 times more Carbohydrate, 27 times more Sugars and 4.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sun-dried Hot Chile Peppers have similar amounts of Energy and Protein per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sun-dried Hot Chile Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.