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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Sunflower Seed Kernels have 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.
• While Sun-dried Hot Chile Peppers contain 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.
• Both Dried Sunflower Seed Kernels and Sun-dried Hot Chile Peppers have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 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.
• While Sun-dried Hot Chile Peppers contain 2.9 times more Potassium and 10.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sun-dried Hot Chile Peppers have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Sun-dried Hot Chile Peppers contain 3.5 times more Carbohydrate, 15.7 times more Sugars and 3.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.