Comparing Nutrients in 1 kilogram Sun-dried Chile Peppers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	112% 3240kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	60% 58g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.13g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	180% 30.6g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	537% 699g	154% 200g	130g per day for Men 19-50 years
Sugars	566% 411g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	755% 287g	226% 86g	38g per day for Men 19-50 years
Protein	189% 106g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1471% 13240μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	927% 12mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	542% 86.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.56mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	623% 8.1mg	1035% 13.5mg	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	128% 510μg	568% 2270μg	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	349% 314mg	15.6% 14mg	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	209% 31.4mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	902% 1082μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 450mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	2000% 18mg	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	755% 60.4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	848% 19.5mg	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	227% 1590mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	550% 18700mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	60.7% 910mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.93% 71.5g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 441.3 times more Vitamin A, 3.4 times more Vitamin B2, 22.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.3 times more Vitamin B1, 1.7 times more Vitamin B6, 4.5 times more Vitamin B9 and 11.2 times more Vitamin E than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Sun-dried Hot Chile Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 2.9 times more Potassium and 10.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 7.9 times more Copper, 3.7 times more Magnesium, 2.4 times more Manganese, 4.2 times more Phosphorus, 15.1 times more Selenium and 4.9 times more Zinc than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sun-dried Hot Chile Peppers have 3.5 times more Carbohydrate, 15.7 times more Sugars and 3.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 8.9 times more Fat, 5.5 times more Saturated Fat, 2.6 times more Omega 3, 7.5 times more Omega 6 and 2 times more Protein than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.