Comparing Nutrients in 14 ounces Dried Red Sweet Peppers VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Red Sweet Peppers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1246kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	5.54% 1.77g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	70% 91g	130g per day for Men 19-50 years
Sugars	223% 162g	17% 12.3g	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% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	222% 84.5g	111% 42g	38g per day for Men 19-50 years
Protein	127% 71g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1704% 15332μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	397% 4.76mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	679% 8.82mg	242% 3.14mg	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	227% 909μg	232% 929μg	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	8379% 7541mg	4.85% 4.37mg	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	106% 16mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	378% 453μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	53% 532mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	613% 5.5mg	796% 7.16mg	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	516% 41.3mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	359% 8.26mg	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	185% 1298mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	370% 12582mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	87% 9.57mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Red Sweet Peppers vs Oil Roasted Sunflower Seeds:

• Freeze-dried Red Sweet Peppers have more Vitamin A, 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6, 1727.3 times more Vitamin C and 36.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.2 times more Vitamin B5 and 9.1 times more Vitamin E than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 14 oz.
• Both Freeze-dried Red Sweet Peppers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Red Sweet Peppers vs Oil Roasted Sunflower Seeds:

• Freeze-dried Red Sweet Peppers have 1.5 times more Calcium, 2.4 times more Iron, 1.5 times more Magnesium, 6.6 times more Potassium and 64.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Copper, 3.5 times more Phosphorus, 21.1 times more Selenium and 2.2 times more Zinc than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Freeze-dried Red Sweet Peppers have 1.8 times more Omega 3, 3 times more Carbohydrate, 13.1 times more Sugars and 2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 17.1 times more Fat, 15.8 times more Saturated Fat and 23.4 times more Omega 6 than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Freeze-dried Red Sweet Peppers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.