Comparing Nutrients in 1 kilogram Dried Pasilla Peppers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Pasilla Peppers	12%	36%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Pasilla Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	119% 3450kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	163% 159g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	NA	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	393% 511g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	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	705% 268g	226% 86g	38g per day for Men 19-50 years
Protein	221% 124g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Dried Pasilla Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1987% 17880μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2459% 32mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	448% 71.8mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3252% 42.3mg	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	425% 1700μg	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	71% 64mg	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	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pasilla Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	97% 970mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	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	1229% 98mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	687% 16mg	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	381% 2670mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	654% 22220mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	455% 50mg	11mg per day for Men 19-50 years
Water	4% 148g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Pasilla Peppers vs Sunflower Seeds:

• Dried Pasilla Peppers have 596 times more Vitamin A, 9 times more Vitamin B2, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Vitamin B1 and 1.3 times more Vitamin B9 than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Pasilla 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 Dried Pasilla Peppers vs Sunflower Seeds:

• Dried Pasilla Peppers have 1.2 times more Calcium, 1.9 times more Iron, 3.4 times more Potassium and 9.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Copper, 2.5 times more Magnesium, 2.5 times more Phosphorus, 16.6 times more Selenium and 3.6 times more Zinc than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pasilla Peppers have 2.6 times more Carbohydrate and 3.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 3.2 times more Fat and 1.7 times more Protein than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.