Comparing Nutrients in 1 kilogram Dried Red Sweet Peppers VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Red Sweet Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	108% 3140kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 687g	158% 206g	130g per day for Men 19-50 years
Sugars	562% 408g	NA	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	NA	g per day for Men 19-50 years
Fiber	561% 213g	303% 115g	38g per day for Men 19-50 years
Protein	320% 179g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4292% 38630μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1000% 12mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	463% 74mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.88mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1710% 22.2mg	619% 8.05mg	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	573% 2290μg	595% 2380μg	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	21111% 19000mg	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	267% 40mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	952% 1142μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	134% 1340mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1543% 14mg	2038% 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	1300% 104mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	825% 19mg	919% 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	467% 3270mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	932% 31700mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	NA	55μg per day for Men 19-50 years
Sodium	129% 1930mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Red Sweet Peppers VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Red Sweet Peppers versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Red Sweet Peppers vs Toasted Sunflower Seeds:

• 1 kilogram of Dried Red Sweet Peppers has more Vitamin A, 3.7 times more Vitamin B1, 4.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6 and 1357.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 14.5 times more Vitamin B5 than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Freeze-dried Red Sweet Peppers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Red Sweet Peppers vs Toasted Sunflower Seeds:

• 1 kilogram of Dried Red Sweet Peppers has 2.4 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium, 6.5 times more Potassium and 64.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Copper, 3.5 times more Phosphorus and 2.2 times more Zinc than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Toasted Sunflower Seeds contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Red Sweet Peppers has 1.8 times more Omega 3, 3.3 times more Carbohydrate and 1.9 times more Fiber than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2 times more Energy, 18.9 times more Fat, 13.3 times more Saturated Fat and 25.6 times more Omega 6 than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Toasted Sunflower Seeds offer comparable quantities of Protein per one kilogram.