Comparing Nutrients in 14 ounces Sunflower Seeds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Paprika	15%	30%	55%

Macro Nutrients

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	80% 2318kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	171% 29g	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	165% 214g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	56.6% 41g	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	36.7% 26.6g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 3.2g	g per day for Men 19-50 years
Fiber	90% 34g	365% 139g	38g per day for Men 19-50 years
Protein	147% 82.5g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1086% 9775μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	199% 9.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	654% 8.5mg	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	48.6% 194μg	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	3.97% 3.57mg	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	770% 115mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	31% 310mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	314% 2.83mg	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	1049% 84mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	274% 6.3mg	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	178% 1246mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	266% 9049mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	156% 17mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.2% 44.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.5 times more Vitamin B1, 4.6 times more Vitamin B9, 1.6 times more Vitamin C and 1.2 times more Vitamin E than Paprika Spice.
• While Paprika Spice contains 821 times more Vitamin A, 3.5 times more Vitamin B2, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Paprika Spice have similar amounts of Vitamin B3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Paprika:

• Dried Sunflower Seed Kernels have 2.5 times more Copper, 1.8 times more Magnesium, 1.2 times more Manganese, 2.1 times more Phosphorus and 8.4 times more Selenium than Paprika Spice.
• While Paprika Spice contains 2.9 times more Calcium, 4 times more Iron, 3.5 times more Potassium and 7.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Paprika Spice have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 4 times more Fat, 2.1 times more Saturated Fat, 3.2 times more Omega 6 and 1.5 times more Protein than Paprika Spice.
• While Paprika Spice contains 7.6 times more Omega 3, 2.7 times more Carbohydrate, 3.9 times more Sugars and 4.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.