Comparing Nutrients in 1 kilogram Sauteed Green Sweet Peppers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sauteed Green Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	40% 1160kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	122% 119g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	302% 51.3g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.2g	154% 200g	130g per day for Men 19-50 years
Sugars	30% 21.7g	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	15% 11g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	47.4% 18g	226% 86g	38g per day for Men 19-50 years
Protein	14% 7.8g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.82mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	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	5% 20μg	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	1967% 1770mg	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	93% 14mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	37.5% 3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	21.4% 150mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	22.3% 827g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sauteed Green Sweet Peppers vs Sunflower Seeds:

• Sauteed Green Sweet Peppers have 4.7 times more Vitamin A, 126.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 35.2 times more Vitamin B1, 7.4 times more Vitamin B2, 14.3 times more Vitamin B3, 10.2 times more Vitamin B5, 6.9 times more Vitamin B6, 113.5 times more Vitamin B9 and 25.1 times more Vitamin E than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet 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 Sauteed Green Sweet Peppers vs Sunflower Seeds:

• Sauteed Green Sweet Peppers have 1.9 times more Sodium and 17.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.8 times more Calcium, 105.9 times more Copper, 17.5 times more Iron, 40.6 times more Magnesium, 31.5 times more Manganese, 44 times more Phosphorus, 4.8 times more Potassium, 88.3 times more Selenium and 83.3 times more Zinc than Sauteed Green Sweet Peppers.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Green Sweet Peppers have 12.8 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5 times more Energy, 4.3 times more Fat, 2.8 times more Saturated Fat, 4.5 times more Omega 6, 4.7 times more Carbohydrate, 4.8 times more Fiber and 26.6 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
• Both Sauteed Green Sweet Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.