Comparing Nutrients in 1 kilogram Sunflower Seeds VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Chili Powder	14%	34%	52%

Macro Nutrients

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Energy	201% 5840kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	333% 5.33g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	440% 74.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	382% 497g	130g per day for Men 19-50 years
Sugars	36% 26g	99% 72g	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	59% 43g	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	% 21.4g	g per day for Men 19-50 years
Sucrose	% 25g	% 7.6g	g per day for Men 19-50 years
Fiber	226% 86g	916% 348g	38g per day for Men 19-50 years
Protein	371% 208g	240% 135g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1648% 14830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	723% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	725% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	1611% 21mg	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	568% 2270μg	70% 280μg	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	15.6% 14mg	7.78% 7mg	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	2345% 352mg	2543% 381mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	881% 1057μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Calcium	78% 780mg	330% 3300mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1111% 10mg	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	656% 52.5mg	2163% 173mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	355% 1490mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	739% 17mg	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	943% 6600mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	574% 19500mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	371% 204μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1911% 28670mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	391% 43mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Chili Powder:

• Dried Sunflower Seed Kernels have 5.9 times more Vitamin B1, 1.3 times more Vitamin B5, 8.1 times more Vitamin B9 and 2 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 494.3 times more Vitamin A, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chili Powder Spices have similar amounts of Vitamin E per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Chili Powder:

• Dried Sunflower Seed Kernels have 1.8 times more Copper, 2.2 times more Magnesium, 2.2 times more Phosphorus and 2.6 times more Selenium than Chili Powder Spices.
• While Chili Powder Spices contain 4.2 times more Calcium, 3.3 times more Iron, 3 times more Potassium and 318.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chili Powder Spices have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 3.6 times more Fat, 1.8 times more Saturated Fat, 3.1 times more Omega 6 and 1.5 times more Protein than Chili Powder Spices.
• While Chili Powder Spices contain 8.9 times more Omega 3, 2.5 times more Carbohydrate, 2.7 times more Sugars and 4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.