Comparing Nutrients in 14 ounces Sunflower Seeds VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Chili Powder	14%	34%	52%

Macro Nutrients

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Energy	80% 2318kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	58.4% 56.7g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	30.5% 9.77g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	174% 29.7g	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	152% 197g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	39.4% 28.5g	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	23.5% 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	% 8.5g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 3g	g per day for Men 19-50 years
Fiber	90% 34g	363% 138g	38g per day for Men 19-50 years
Protein	147% 82.5g	95% 53.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	654% 5886μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	70.5% 3.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	639% 8.3mg	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	27.8% 111μg	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	3.1% 2.78mg	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	1009% 151mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	350% 420μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Calcium	31% 310mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	441% 3.97mg	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	858% 68.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	141% 591mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	293% 6.75mg	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	170% 1191mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	228% 7739mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	759% 11379mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Chili Powder:

• Dried Sunflower Seed Kernels have 5.9 times more Vitamin B1, 1.3 times more Vitamin B5, 8.1 times more Vitamin B9 and 2 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 494.3 times more Vitamin A, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chili Powder Spices have similar amounts of Vitamin E per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Chili Powder:

• Dried Sunflower Seed Kernels have 1.8 times more Copper, 2.2 times more Magnesium, 2.2 times more Phosphorus and 2.6 times more Selenium than Chili Powder Spices.
• While Chili Powder Spices contain 4.2 times more Calcium, 3.3 times more Iron, 3 times more Potassium and 318.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chili Powder Spices have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 3.6 times more Fat, 1.8 times more Saturated Fat, 3.1 times more Omega 6 and 1.5 times more Protein than Chili Powder Spices.
• While Chili Powder Spices contain 8.9 times more Omega 3, 2.5 times more Carbohydrate, 2.7 times more Sugars and 4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.