Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Canned Hot Pickled Peppers

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Hot Pickled Peppers	13%	14%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Energy	201% 5820kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	35% 45.6g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	22% 16g	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	13% 9.3g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	68.4% 26g	38g per day for Men 19-50 years
Protein	345% 193g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	80.8% 1.05mg	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	32.5% 130μg	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	137% 123mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Calcium	70% 700mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	50% 0.45mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	22.6% 0.52mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	953% 14300mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Canned Hot Pickled Peppers:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B1, 10.7 times more Vitamin B2, 20.5 times more Vitamin B3, 35.2 times more Vitamin B5, 7.7 times more Vitamin B6, 18.2 times more Vitamin B9 and 29 times more Vitamin E than Canned Hot Pickled Peppers.
• While Canned Hot Pickled Peppers contain more Vitamin A, 8.8 times more Vitamin C and 8.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Hot Pickled Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Canned Hot Pickled Peppers:

• Dry Roasted Sunflower Seed Kernels no Salt have 40.7 times more Copper, 11.9 times more Iron, 21.5 times more Magnesium, 40.6 times more Manganese, 88.8 times more Phosphorus, 7.5 times more Potassium, 198.3 times more Selenium and 58.8 times more Zinc than Canned Hot Pickled Peppers.
• While Canned Hot Pickled Peppers contain 476.7 times more Sodium and 75.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Hot Pickled Peppers have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 26.5 times more Energy, 124.5 times more Fat, 85.6 times more Saturated Fat, 2.3 times more Omega 3, 290.1 times more Omega 6, 5.3 times more Carbohydrate, 1.7 times more Sugars, 4.3 times more Fiber and 24.2 times more Protein than Canned Hot Pickled Peppers.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Hot Pickled Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.