Comparing Nutrients in 1 kilogram Yellow Sweet Peppers VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Yellow Sweet Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.3% 270kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	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	23.7% 9g	303% 115g	38g per day for Men 19-50 years
Protein	18% 10g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.3% 4.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65% 260μg	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	2039% 1835mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	57.5% 4.6mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	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	34.3% 240mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	25% 920g	0.27% 10g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Yellow 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 Yellow Sweet Peppers vs Toasted Sunflower Seeds:

• 1 kilogram of Yellow Sweet Peppers has 131.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 11.6 times more Vitamin B1, 11.4 times more Vitamin B2, 4.7 times more Vitamin B3, 42 times more Vitamin B5, 4.8 times more Vitamin B6 and 9.2 times more Vitamin B9 than Raw Yellow Sweet Peppers.
• 1 kilogram of Yellow Sweet Peppers have insufficient amounts of Vitamin B2
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Yellow Sweet Peppers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Yellow Sweet Peppers has 92 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.2 times more Calcium, 17.1 times more Copper, 14.8 times more Iron, 10.8 times more Magnesium, 18.1 times more Manganese, 48.3 times more Phosphorus, 2.3 times more Potassium and 31.2 times more Zinc than Raw Yellow Sweet Peppers.
• 1 kilogram of Yellow Sweet Peppers lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 22.9 times more Energy, 270.5 times more Fat, 192 times more Saturated Fat, 3.3 times more Carbohydrate, 12.8 times more Fiber and 17.2 times more Protein than Raw Yellow Sweet Peppers.
• 1 kilogram of Yellow Sweet Peppers provide inadequate amounts of Energy and Protein