Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	201% 5820kcal	112% 3240kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	25.4% 8.13g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	180% 30.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	537% 699g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	566% 411g	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	292% 111g	755% 287g	38g per day for Men 19-50 years
Protein	345% 193g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	1471% 13240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	927% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	542% 86.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	191% 9.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	623% 8.1mg	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	593% 2370μg	128% 510μg	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	349% 314mg	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	1740% 261mg	209% 31.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	902% 1082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	70% 700mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	253% 2.28mg	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	475% 38mg	755% 60.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	357% 8.2mg	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	1650% 11550mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	550% 18700mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	60.7% 910mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	93% 10mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.93% 71.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Sun-dried Chile Peppers:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B1, 7.4 times more Vitamin B5, 4.6 times more Vitamin B9 and 8.3 times more Vitamin E than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain more Vitamin A, 4.9 times more Vitamin B2, 22.4 times more Vitamin C and 40.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sun-dried Hot Chile Peppers have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Sun-dried Chile Peppers:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Calcium, 8 times more Copper, 1.5 times more Magnesium, 2.6 times more Manganese, 7.3 times more Phosphorus, 22.7 times more Selenium and 5.2 times more Zinc than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 1.6 times more Iron, 2.2 times more Potassium and 30.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 8.6 times more Fat, 6.4 times more Saturated Fat, 3 times more Omega 3, 10.7 times more Omega 6 and 1.8 times more Protein than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 2.9 times more Carbohydrate, 15 times more Sugars and 2.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.