Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	204% 5920kcal	108% 3140kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	86% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	528% 687g	130g per day for Men 19-50 years
Sugars	43% 31g	562% 408g	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	561% 213g	38g per day for Men 19-50 years
Protein	358% 201g	320% 179g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	4292% 38630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	1000% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	923% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	463% 74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	98% 4.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	1710% 22.2mg	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	573% 2290μg	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	21111% 19000mg	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	267% 40mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	952% 1142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	87% 870mg	134% 1340mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	1543% 14mg	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	1300% 104mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	825% 19mg	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	467% 3270mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	932% 31700mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	129% 1930mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dried Red Sweet Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Dried Red 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 Dried Red Sweet Peppers:

• 1 kilogram of Oil Roasted Sunflower Seeds has 14.2 times more Vitamin B5 and 9.1 times more Vitamin E than Dried Red Sweet Peppers.
• While 1 kg of Freeze-dried Red Sweet Peppers contains more Vitamin A, 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6, 1727.3 times more Vitamin C and 36.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Red Sweet Peppers provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Dried Red Sweet Peppers:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.3 times more Copper, 3.5 times more Phosphorus, 21.1 times more Selenium and 2.2 times more Zinc than Dried Red Sweet Peppers.
• While 1 kg of Freeze-dried Red Sweet Peppers contains 1.5 times more Calcium, 2.4 times more Iron, 1.5 times more Magnesium, 6.6 times more Potassium and 64.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Red Sweet Peppers contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.9 times more Energy, 17.1 times more Fat, 15.8 times more Saturated Fat and 23.4 times more Omega 6 than Dried Red Sweet Peppers.
• While 1 kg of Freeze-dried Red Sweet Peppers contains 1.8 times more Omega 3, 3 times more Carbohydrate, 13.1 times more Sugars and 2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Red Sweet Peppers offer comparable quantities of Protein per one kilogram.