Comparing Nutrients in 100 calories Toasted Sunflower Seeds VS Black Pepper

Weight per 100 calories

• Toasted Sunflower Seeds: 16g
• Black Pepper: 39.8g

Toasted Sunflower Seeds have 2.5 times more energy per 100g than Black Pepper. It has very high energy density when compared to other foods. Black Pepper Spices having high energy density.

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Black Pepper?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Black Pepper	13%	9%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.46% 9.18g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	NA	0.35% 0.25g	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	0.13% 0.092g	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	% 0.096g	g per day for Men 19-50 years
Sucrose	NA	% 0.008g	g per day for Men 19-50 years
Fiber	4.9% 1.86g	26.5% 10g	38g per day for Men 19-50 years
Protein	4.96% 2.8g	7.4% 4.14g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.2% 10.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	5.5% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.9% 0.12mg	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	9.6% 38.4μg	1.7% 6.77μg	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	0.25% 0.23mg	0% 0mg	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	NA	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	54.3% 65.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	59% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.6μg	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	13.8% 1.1mg	48.4% 3.87mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	16.2% 68mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	221% 5.1mg	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	26.7% 187mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	NA	3.55% 1.95μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	0.53% 7.97mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.13% 4.96g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Black Pepper Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Black Pepper?

Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Black Pepper:

• 100 calories of Toasted Sunflower Seeds have 1.2 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 5.7 times more Vitamin B9 than Black Pepper.
• While 100 kcal of Black Pepper Spices contain 1.6 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Black Pepper provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Black Pepper have insufficient amounts of Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Black Pepper Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Black Pepper:

• 100 calories of Toasted Sunflower Seeds have 3 times more Phosphorus and 1.8 times more Zinc than Black Pepper.
• While 100 kcal of Black Pepper Spices contain 19.2 times more Calcium, 1.8 times more Copper, 3.5 times more Iron, 3.3 times more Magnesium, 14.9 times more Manganese and 6.7 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Sunflower Seeds have 7.1 times more Fat, 1.7 times more Saturated Fat and 21.8 times more Omega 6 than Black Pepper.
• While 100 kcal of Black Pepper Spices contain 4.7 times more Omega 3, 7.7 times more Carbohydrate, 5.4 times more Fiber and 1.5 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Black Pepper offer comparable quantities of Energy per 100 calories.
• 100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
• 100 calories of Black Pepper provide inadequate amounts of Omega 6