Comparing Nutrients in 14 ounces Paprika VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Paprika	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.6% 1119kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	52.7% 51g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	70% 91g	130g per day for Men 19-50 years
Sugars	56.6% 41g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 3.2g	% 9.4g	g per day for Men 19-50 years
Fiber	365% 139g	111% 42g	38g per day for Men 19-50 years
Protein	100% 56g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Paprika	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	376% 4.9mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	199% 9.96mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	654% 8.5mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	266% 319μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	91% 909mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	266% 9049mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Paprika Spice has more Vitamin A, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 25.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B5 and 4.8 times more Vitamin B9 than Paprika Spice.
• Both Paprika Spice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin C and Vitamin E per 14 oz.
• Both Paprika Spice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Paprika Spice has 2.6 times more Calcium, 4.9 times more Iron, 1.4 times more Magnesium, 4.7 times more Potassium and 22.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Copper, 1.3 times more Manganese, 3.6 times more Phosphorus and 12.4 times more Selenium than Paprika Spice.
• Both Paprika Spice and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Paprika Spice has 5.6 times more Omega 3, 2.4 times more Carbohydrate, 3.3 times more Sugars, more Fructose and 3.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 4 times more Fat, 3.3 times more Saturated Fat, 4.7 times more Omega 6 and 1.4 times more Protein than Paprika Spice.
• Both Paprika Spice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.