Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Frozen Chopped Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen Chopped Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Energy	204% 5920kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	43% 31g	NA	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	42% 16g	38g per day for Men 19-50 years
Protein	358% 201g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	85.6% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	105% 1.37mg	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	585% 2340μg	35% 140μg	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	12.2% 11mg	652% 587mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Calcium	87% 870mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	59% 0.53mg	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	535% 42.8mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	51% 1.17mg	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	1627% 11390mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Frozen Chopped Green Sweet Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Frozen Chopped Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Frozen Chopped Green Sweet Peppers:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.6 times more Vitamin B1, 7.4 times more Vitamin B2, 3 times more Vitamin B3, 231.3 times more Vitamin B5, 5.8 times more Vitamin B6 and 16.7 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers.
• While 1 kg of Frozen Chopped Green Sweet Peppers, Unprepared contains more Vitamin A and 53.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Frozen Chopped Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Frozen Chopped Green Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Frozen Chopped Green Sweet Peppers:

• 1 kilogram of Oil Roasted Sunflower Seeds has 9.7 times more Calcium, 34 times more Copper, 6.9 times more Iron, 15.9 times more Magnesium, 17.8 times more Manganese, 67 times more Phosphorus, 5.3 times more Potassium, 391 times more Selenium and 86.8 times more Zinc than Frozen Chopped Green Sweet Peppers.
• While 1 kg of Frozen Chopped Green Sweet Peppers, Unprepared contains 61 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Frozen Chopped Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 29.6 times more Energy, 244.3 times more Fat, 228 times more Saturated Fat, 8.1 times more Omega 3, 335.4 times more Omega 6, 5.1 times more Carbohydrate, 6.6 times more Fiber and 18.6 times more Protein than Frozen Chopped Green Sweet Peppers.
• 1 kilogram of Frozen Chopped Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein