Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Paprika	15%	30%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	204% 5920kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	67% 21.4g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	283% 4.53g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	430% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	415% 540g	130g per day for Men 19-50 years
Sugars	43% 31g	143% 103g	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	93% 67g	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	% 26.3g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 8.1g	g per day for Men 19-50 years
Fiber	279% 106g	918% 349g	38g per day for Men 19-50 years
Protein	358% 201g	253% 141g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	2737% 24630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	275% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	946% 12.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	629% 101mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	502% 25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	1647% 21.4mg	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	123% 490μg	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	10% 9mg	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	1940% 291mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	87% 870mg	229% 2290mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	792% 7.13mg	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	2643% 211mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	691% 16mg	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	449% 3140mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	671% 22800mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	394% 43.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.04% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Paprika per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Paprika:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.8 times more Vitamin B5, 4.8 times more Vitamin B9 and 1.2 times more Vitamin E than Paprika.
• While 1 kg of Paprika Spice contains more Vitamin A, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 25.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Paprika provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Oil Roasted Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Paprika:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.5 times more Copper, 1.3 times more Manganese, 3.6 times more Phosphorus, 12.4 times more Selenium and 1.2 times more Zinc than Paprika.
• While 1 kg of Paprika Spice contains 2.6 times more Calcium, 4.9 times more Iron, 1.4 times more Magnesium, 4.7 times more Potassium and 22.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.1 times more Energy, 4 times more Fat, 3.3 times more Saturated Fat, 4.7 times more Omega 6 and 1.4 times more Protein than Paprika.
• While 1 kg of Paprika Spice contains 5.6 times more Omega 3, 2.4 times more Carbohydrate, 3.3 times more Sugars, more Fructose and 3.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.