Comparing Nutrients in 1 kilogram Sunflower Seeds VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Black Pepper	13%	9%	78%

Macro Nutrients

	Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Energy	201% 5840kcal	86.6% 2510kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	33.6% 32.6g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	492% 640g	130g per day for Men 19-50 years
Sugars	36% 26g	8.83% 6.4g	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	3.17% 2.3g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 25g	% 0.2g	g per day for Men 19-50 years
Fiber	226% 86g	666% 253g	38g per day for Men 19-50 years
Protein	371% 208g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	224% 2.9mg	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	42.5% 170μg	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	0% 0mg	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	69.3% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1364% 1637μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Calcium	78% 780mg	443% 4430mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1478% 13.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.55% 342μg	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	1214% 97mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	5545% 128mg	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	226% 1580mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	391% 13290mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	108% 12mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	3.37% 125g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 13.7 times more Vitamin B1, 2 times more Vitamin B2, 7.3 times more Vitamin B3, 4.6 times more Vitamin B6, 13.4 times more Vitamin B9, more Vitamin C and 33.8 times more Vitamin E than Black Pepper Spices.
• While Black Pepper Spices contain 9 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Black Pepper Spices have similar amounts of Vitamin B5 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Black Pepper:

• Dried Sunflower Seed Kernels have 1.4 times more Copper, 1.9 times more Magnesium, 4.2 times more Phosphorus, 10.8 times more Selenium and 4.2 times more Zinc than Black Pepper Spices.
• While Black Pepper Spices contain 5.7 times more Calcium, 1.8 times more Iron, 6.5 times more Manganese, 2.1 times more Potassium and 2.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.3 times more Energy, 15.8 times more Fat, 3.2 times more Saturated Fat, 33.2 times more Omega 6, 4.1 times more Sugars and 2 times more Protein than Black Pepper Spices.
• While Black Pepper Spices contain 2.5 times more Omega 3, 3.2 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.