Comparing Nutrients in 14 ounces Sun-dried Chile Peppers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	44.3% 1286kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	23.8% 23g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	71.3% 12g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	61% 79.4g	130g per day for Men 19-50 years
Sugars	225% 163g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	300% 114g	90% 34g	38g per day for Men 19-50 years
Protein	75% 42g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	584% 5255μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	368% 4.8mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	215% 34.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	411% 5.34mg	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	50.6% 202μg	225% 901μg	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	138% 125mg	6.17% 5.56mg	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	83% 12.5mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 429μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	794% 7.14mg	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	300% 24mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	336% 7.74mg	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	90% 631mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	218% 7422mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.77% 28.4g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 441.3 times more Vitamin A, 3.4 times more Vitamin B2, 22.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.3 times more Vitamin B1, 1.7 times more Vitamin B6, 4.5 times more Vitamin B9 and 11.2 times more Vitamin E than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Sun-dried Hot Chile Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 2.9 times more Potassium and 10.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 7.9 times more Copper, 3.7 times more Magnesium, 2.4 times more Manganese, 4.2 times more Phosphorus, 15.1 times more Selenium and 4.9 times more Zinc than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sun-dried Hot Chile Peppers have 3.5 times more Carbohydrate, 15.7 times more Sugars and 3.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 8.9 times more Fat, 5.5 times more Saturated Fat, 2.6 times more Omega 3, 7.5 times more Omega 6 and 2 times more Protein than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.