Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Roasted Sunflower Seeds	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	79.7% 2310kcal	43.5% 1262kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	70.7% 68.5g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	40.4% 13g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	164% 2.6g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	180% 30.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	173% 225g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	284% 108g	38g per day for Men 19-50 years
Protein	137% 76.7g	85% 47.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	918% 8259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	216% 34.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	748% 9.72mg	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	235% 941μg	105% 421μg	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	337% 303mg	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	691% 104mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	27.8% 278mg	58.7% 587mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	164% 1.5mg	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	189% 15mg	387% 31mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	345% 7.94mg	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	655% 4584mg	166% 1163mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	235% 7993mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	89.5% 9.84mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.86% 32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Red or Cayenne Pepper:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Vitamin B9 than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains more Vitamin A, 3.1 times more Vitamin B1, 3.7 times more Vitamin B2, 3 times more Vitamin B6, 54.6 times more Vitamin C and 29.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Red or Cayenne Pepper Spice have similar amounts of Vitamin B3 and Vitamin E per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Red or Cayenne Pepper:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.9 times more Copper, 3.9 times more Phosphorus, 9 times more Selenium and 2.1 times more Zinc than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 2.1 times more Calcium, 2.1 times more Iron, 2.4 times more Potassium and 10 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Red or Cayenne Pepper Spice have similar amounts of Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 4.3 times more Omega 6 and 1.6 times more Protein than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 9.6 times more Omega 3, 2.4 times more Carbohydrate, 3.8 times more Sugars and 2.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Red or Cayenne Pepper Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.