Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Black Pepper	13%	9%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Energy	204% 5920kcal	86.6% 2510kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	33.6% 32.6g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	492% 640g	130g per day for Men 19-50 years
Sugars	43% 31g	8.83% 6.4g	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	3.17% 2.3g	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	% 7.4g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0.2g	g per day for Men 19-50 years
Fiber	279% 106g	666% 253g	38g per day for Men 19-50 years
Protein	358% 201g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	224% 2.9mg	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	42.5% 170μg	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	0% 0mg	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	69.3% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	1364% 1637μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Calcium	87% 870mg	443% 4430mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	1478% 13.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.55% 342μg	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	1214% 97mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	5545% 128mg	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	226% 1580mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	391% 13290mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Black Pepper per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B3, 5 times more Vitamin B5, 2.7 times more Vitamin B6, 13.8 times more Vitamin B9 and 34.9 times more Vitamin E than Black Pepper.
• While 1 kg of Black Pepper Spices contains more Vitamin A and 52.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Oil Roasted Sunflower Seed Kernels as well as Black Pepper Spices 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 Black Pepper:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.4 times more Copper, 7.2 times more Phosphorus, 16 times more Selenium and 4.4 times more Zinc than Black Pepper.
• While 1 kg of Black Pepper Spices contains 5.1 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium, 6.1 times more Manganese and 2.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.4 times more Energy, 15.7 times more Fat, 5.1 times more Saturated Fat, 49.3 times more Omega 6, 4.9 times more Sugars and 1.9 times more Protein than Black Pepper.
• While 1 kg of Black Pepper Spices contains 1.9 times more Omega 3, 2.8 times more Carbohydrate and 2.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.