Comparing Nutrients in 14 ounces Black Pepper VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Black Pepper	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.4% 996kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.75g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	73.5% 96g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	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	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	NA	g per day for Men 19-50 years
Fiber	264% 100g	116% 44g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	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	17% 67.5μg	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	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	176% 1758mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	587% 5.28mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	2201% 50.6mg	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	89.6% 627mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	155% 5275mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Black Pepper Spices have more Vitamin A and 60.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 6.2 times more Vitamin B3, 5 times more Vitamin B5, 2.8 times more Vitamin B6, 13.9 times more Vitamin B9, more Vitamin C and 25.1 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Black Pepper Spices 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 Black Pepper vs Roasted Sunflower Seeds:

• Black Pepper Spices have 6.3 times more Calcium, 2.6 times more Iron, 1.3 times more Magnesium, 6 times more Manganese, 1.6 times more Potassium and 6.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 7.3 times more Phosphorus, 16.2 times more Selenium and 4.4 times more Zinc than Black Pepper Spices.

Comparison of macro-nutrients per 14 ounces:

• Black Pepper Spices have 2.2 times more Omega 3, 2.7 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 15.3 times more Fat, 3.7 times more Saturated Fat, 47.2 times more Omega 6, 4.3 times more Sugars and 1.9 times more Protein than Black Pepper Spices.
• Both Black Pepper Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.