Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Boiled Red Sweet Peppers with Salt

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Boiled Red Sweet Peppers with Salt: 385g

Oil Roasted Sunflower Seeds have 22.8 times more energy per 100g than Boiled Red Sweet Peppers with Salt. It has very high energy density when compared to other foods. Boiled and Drained Red Sweet Peppers with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Boiled Red Sweet Peppers with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Red Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	18% 23.5g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	23.3% 17g	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	0% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	12% 4.6g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	63% 565μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	8.88% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	6.08% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	69% 0.9mg	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	9.9% 39.5μg	15.4% 61.5μg	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	0.21% 0.19mg	731% 658mg	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	41% 6.14mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	27.8% 0.25mg	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	9.04% 0.72mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	9.16% 38.5mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	19.2% 0.44mg	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	27.5% 192mg	9.9% 69.2mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	61% 915mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	9.55% 353g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Boiled Red Sweet Peppers With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Boiled Red Sweet Peppers with Salt?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Boiled Red Sweet Peppers with Salt:

• 100 calories of Oil Roasted Sunflower Seeds have 3.9 times more Vitamin B5 than Boiled Red Sweet Peppers with Salt.
• While 100 kcal of Boiled and Drained Red Sweet Peppers with Salt contain more Vitamin A, 4.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 6.7 times more Vitamin B6, 1.6 times more Vitamin B9, 3539.6 times more Vitamin C and 37.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Red Sweet Peppers with Salt provide similar amounts of Vitamin E per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Red Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Boiled Red Sweet Peppers with Salt:

• 100 calories of Oil Roasted Sunflower Seeds have 1.2 times more Copper, 2.8 times more Phosphorus, 11.4 times more Selenium and 1.9 times more Zinc than Boiled Red Sweet Peppers with Salt.
• While 100 kcal of Boiled and Drained Red Sweet Peppers with Salt contain 2.4 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 7.8 times more Potassium, 1806.4 times more Sodium and 1358.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 11.3 times more Fat, 10.7 times more Saturated Fat and 15.6 times more Omega 6 than Boiled Red Sweet Peppers with Salt.
• While 100 kcal of Boiled and Drained Red Sweet Peppers with Salt contain 2.8 times more Omega 3, 6.1 times more Carbohydrate, 32.1 times more Sugars and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Red Sweet Peppers with Salt offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3