Comparing Nutrients in 14 ounces Paprika VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Paprika	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.6% 1119kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	52.7% 51g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	73.5% 96g	130g per day for Men 19-50 years
Sugars	56.6% 41g	15% 11g	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	36.7% 26.6g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.2g	NA	g per day for Men 19-50 years
Fiber	365% 139g	116% 44g	38g per day for Men 19-50 years
Protein	100% 56g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Paprika	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1086% 9775μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	376% 4.9mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	199% 9.96mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	654% 8.5mg	245% 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	48.6% 194μg	235% 941μg	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	3.97% 3.57mg	6.17% 5.56mg	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	770% 115mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	266% 319μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	91% 909mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	807% 7.26mg	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	1049% 84mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	364% 8.37mg	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	178% 1246mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	266% 9049mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Paprika Spice has more Vitamin A, 3.1 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 29.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B5, 4.8 times more Vitamin B9 and 1.6 times more Vitamin C than Paprika Spice.
• Both Paprika Spice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin E per 14 oz.
• Both Paprika Spice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Paprika vs Roasted Sunflower Seeds:

• Paprika Spice has 3.3 times more Calcium, 5.6 times more Iron, 1.4 times more Magnesium, 2.7 times more Potassium and 22.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Copper, 1.3 times more Manganese, 3.7 times more Phosphorus and 12.6 times more Selenium than Paprika Spice.
• Both Paprika Spice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Paprika Spice has 6.6 times more Omega 3, 2.2 times more Carbohydrate, 3.8 times more Sugars and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 3.9 times more Fat, 2.4 times more Saturated Fat, 4.5 times more Omega 6 and 1.4 times more Protein than Paprika Spice.
• Both Paprika Spice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.