Comparing Nutrients in 14 ounces Black Pepper VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Black Pepper	Sunflower Seeds	Recommended Dietary Allowance
Energy	34.4% 996kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.75g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	61% 79.4g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	14.3% 10.4g	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	1.26% 0.91g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	% 9.92g	g per day for Men 19-50 years
Fiber	264% 100g	90% 34g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12% 107μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	411% 5.34mg	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	17% 67.5μg	225% 901μg	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	0% 0mg	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	27.5% 4.13mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Sunflower Seeds	Recommended Dietary Allowance
Calcium	176% 1758mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	587% 5.28mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	482% 38.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	2201% 50.6mg	336% 7.74mg	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	89.6% 627mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	155% 5275mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Black Pepper Spices have 9 times more Vitamin A, 1.2 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.7 times more Vitamin B1, 2 times more Vitamin B2, 7.3 times more Vitamin B3, 4.6 times more Vitamin B6, 13.4 times more Vitamin B9, more Vitamin C and 33.8 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Black Pepper vs Sunflower Seeds:

• Black Pepper Spices have 5.7 times more Calcium, 1.8 times more Iron, 6.5 times more Manganese, 2.1 times more Potassium and 2.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.9 times more Magnesium, 4.2 times more Phosphorus, 10.8 times more Selenium and 4.2 times more Zinc than Black Pepper Spices.

Comparison of macro-nutrients per 14 ounces:

• Black Pepper Spices have 2.5 times more Omega 3, 3.2 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Energy, 15.8 times more Fat, 3.2 times more Saturated Fat, 33.2 times more Omega 6, 4.1 times more Sugars and 2 times more Protein than Black Pepper Spices.
• Both Black Pepper Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.