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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sauteed Green Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40% 1160kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	122% 119g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	163% 52g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	302% 51.3g	1928% 328g	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	185% 241g	130g per day for Men 19-50 years
Sugars	30% 21.7g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	292% 111g	38g per day for Men 19-50 years
Protein	14% 7.8g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.82mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	22.3% 827g	0.32% 12g	3700g per day for Men 19-50 years

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

• Sauteed Green Sweet Peppers have more Vitamin A, 126.4 times more Vitamin C and 7.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B1, 5.1 times more Vitamin B2, 12.1 times more Vitamin B3, 63.4 times more Vitamin B5, 4.1 times more Vitamin B6, 118.5 times more Vitamin B9 and 18.6 times more Vitamin E than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sauteed Green Sweet Peppers vs Roasted Sunflower Seeds:

• Sauteed Green Sweet Peppers have 5.7 times more Sodium and 68.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Calcium, 107.6 times more Copper, 12.7 times more Iron, 16.1 times more Magnesium, 34 times more Manganese, 77 times more Phosphorus, 6.3 times more Potassium, 132.2 times more Selenium and 88.2 times more Zinc than Sauteed Green Sweet Peppers.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Green Sweet Peppers have 11.2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Energy, 4.2 times more Fat, 3.3 times more Saturated Fat, 6.4 times more Omega 6, 5.7 times more Carbohydrate, 1.3 times more Sugars, 6.2 times more Fiber and 24.8 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.