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

Macros Ratio

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

Macro Nutrients

	Sun-dried Chile Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44.3% 1286kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	23.8% 23g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	71.3% 12g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	73.5% 96g	130g per day for Men 19-50 years
Sugars	225% 163g	15% 11g	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	300% 114g	116% 44g	38g per day for Men 19-50 years
Protein	75% 42g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	584% 5255μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	368% 4.8mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	215% 34.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 429μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	218% 7422mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.77% 28.4g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Sun-dried Hot Chile Peppers have more Vitamin A, 4.9 times more Vitamin B2, 1.2 times more Vitamin B3, 22.4 times more Vitamin C and 40.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 7.4 times more Vitamin B5, 4.6 times more Vitamin B9 and 8.3 times more Vitamin E than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Sun-dried Hot Chile Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Sun-dried Hot Chile Peppers have 1.6 times more Iron, 2.2 times more Potassium and 30.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 8 times more Copper, 1.5 times more Magnesium, 2.6 times more Manganese, 7.3 times more Phosphorus, 22.7 times more Selenium and 5.2 times more Zinc than Sun-dried Hot Chile Peppers.

Comparison of macro-nutrients per 14 ounces:

• Sun-dried Hot Chile Peppers have 2.9 times more Carbohydrate, 15 times more Sugars and 2.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 8.6 times more Fat, 6.4 times more Saturated Fat, 3 times more Omega 3, 10.7 times more Omega 6 and 1.8 times more Protein than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.