Comparing Nutrients in 14 ounces Sunflower Seeds VS Sauteed Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sauteed Red Sweet Peppers	3%	79%	18%

Macro Nutrients

	Sunflower Seeds	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Energy	80% 2318kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	192% 3.08g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	115% 19.6g	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	20% 26g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	23.4% 17g	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	12.6% 9.17g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0.24g	g per day for Men 19-50 years
Fiber	90% 34g	19% 7.14g	38g per day for Men 19-50 years
Protein	147% 82.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	61% 548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	111% 1.44mg	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	2% 7.94μg	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	718% 646mg	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	81.8% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Calcium	31% 310mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	7.5% 0.067mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	20% 0.46mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	8.47% 313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Sauteed Red Sweet Peppers:

• Dried Sunflower Seed Kernels have 26.4 times more Vitamin B1, 3.3 times more Vitamin B2, 8.7 times more Vitamin B3, 4.6 times more Vitamin B5, 3.7 times more Vitamin B6, 113.5 times more Vitamin B9 and 11.4 times more Vitamin E than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 46 times more Vitamin A, 116.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Sauteed Red Sweet Peppers:

• Dried Sunflower Seed Kernels have 11.1 times more Calcium, 105.9 times more Copper, 11.2 times more Iron, 27.1 times more Magnesium, 17 times more Manganese, 28.7 times more Phosphorus, 3.3 times more Potassium and 33.3 times more Zinc than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 2.3 times more Sodium and 16.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 4.4 times more Energy, 4 times more Fat, 2.9 times more Saturated Fat, 4.7 times more Omega 6, 3 times more Carbohydrate, 4.8 times more Fiber and 20 times more Protein than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 12.9 times more Omega 3 and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sauteed Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.