Comparing Nutrients in 1 kilogram Chili Powder VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Chili Powder	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	97% 2820kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	77% 24.6g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	333% 5.33g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	440% 74.7g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	158% 206g	130g per day for Men 19-50 years
Sugars	99% 72g	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	59% 43g	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	% 21.4g	NA	g per day for Men 19-50 years
Sucrose	% 7.6g	NA	g per day for Men 19-50 years
Fiber	916% 348g	303% 115g	38g per day for Men 19-50 years
Protein	240% 135g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	723% 9.4mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	725% 116mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	178% 8.9mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1611% 21mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	881% 1057μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	330% 3300mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	355% 1490mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	739% 17mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	574% 19500mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	371% 204μg	NA	55μg per day for Men 19-50 years
Sodium	1911% 28670mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	391% 43mg	482% 53mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.27% 10g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have more Vitamin A, 3.3 times more Vitamin B2, 2.8 times more Vitamin B3 and 2.6 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 8 times more Vitamin B5, 8.5 times more Vitamin B9 and 2 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Chili Powder Spices have 5.8 times more Calcium, 2.5 times more Iron, 4 times more Potassium and 955.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper and 3.9 times more Phosphorus than Chili Powder Spices.
• Both Chili Powder Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Chili Powder Spices have 6.7 times more Omega 3, 2.4 times more Carbohydrate and 3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 4 times more Fat, 2.4 times more Saturated Fat, 5 times more Omega 6 and 1.3 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.