Comparing Nutrients in 1 kilogram Chili Powder VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Chili Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	97% 2820kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	77% 24.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	333% 5.33g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	440% 74.7g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	176% 229g	130g per day for Men 19-50 years
Sugars	99% 72g	43% 31g	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	59% 43g	0% 0g	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	% 21.4g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 7.6g	% 23.7g	g per day for Men 19-50 years
Fiber	916% 348g	279% 106g	38g per day for Men 19-50 years
Protein	240% 135g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1648% 14830μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	723% 9.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	725% 116mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	178% 8.9mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1611% 21mg	609% 7.9mg	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	70% 280μg	585% 2340μg	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	7.78% 7mg	12.2% 11mg	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	2543% 381mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	881% 1057μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	330% 3300mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	2004% 18mg	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	2163% 173mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	355% 1490mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	739% 17mg	904% 21mg	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	429% 3000mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	574% 19500mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	371% 204μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	1911% 28670mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	391% 43mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have more Vitamin A, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B6 and 34.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 7.8 times more Vitamin B5, 8.4 times more Vitamin B9 and 1.6 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin E per 1 kg.
• Both Chili Powder Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Chili Powder Spices have 3.8 times more Calcium, 4 times more Iron, 4 times more Potassium and 955.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 3.8 times more Phosphorus and 3.8 times more Selenium than Chili Powder Spices.
• Both Chili Powder Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Chili Powder Spices have 6.6 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Sugars, more Fructose and 3.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 3.6 times more Fat, 2.9 times more Saturated Fat, 4.6 times more Omega 6 and 1.5 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.