Comparing Nutrients in 1 kilogram Sunflower Seeds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Paprika	15%	30%	55%

Macro Nutrients

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	201% 5840kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	67% 21.4g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	283% 4.53g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	430% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	415% 540g	130g per day for Men 19-50 years
Sugars	36% 26g	143% 103g	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	93% 67g	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	% 26.3g	g per day for Men 19-50 years
Sucrose	% 25g	% 8.1g	g per day for Men 19-50 years
Fiber	226% 86g	918% 349g	38g per day for Men 19-50 years
Protein	371% 208g	253% 141g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2737% 24630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	275% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	946% 12.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	629% 101mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	502% 25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	1647% 21.4mg	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	123% 490μg	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	10% 9mg	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	1940% 291mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	78% 780mg	229% 2290mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	792% 7.13mg	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	2643% 211mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	691% 16mg	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	449% 3140mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	671% 22800mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	394% 43.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	3.04% 112g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.5 times more Vitamin B1, 4.6 times more Vitamin B9, 1.6 times more Vitamin C and 1.2 times more Vitamin E than Paprika Spice.
• While Paprika Spice contains 821 times more Vitamin A, 3.5 times more Vitamin B2, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Paprika Spice have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Paprika:

• Dried Sunflower Seed Kernels have 2.5 times more Copper, 1.8 times more Magnesium, 1.2 times more Manganese, 2.1 times more Phosphorus and 8.4 times more Selenium than Paprika Spice.
• While Paprika Spice contains 2.9 times more Calcium, 4 times more Iron, 3.5 times more Potassium and 7.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Paprika Spice have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 4 times more Fat, 2.1 times more Saturated Fat, 3.2 times more Omega 6 and 1.5 times more Protein than Paprika Spice.
• While Paprika Spice contains 7.6 times more Omega 3, 2.7 times more Carbohydrate, 3.9 times more Sugars and 4.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.