Comparing Nutrients in 1 kilogram Black Pepper VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Black Pepper	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	86.6% 2510kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	41% 6.94g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	492% 640g	158% 206g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	3.17% 2.3g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	666% 253g	303% 115g	38g per day for Men 19-50 years
Protein	186% 104g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	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	42.5% 170μg	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	0% 0mg	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	69.3% 10.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	443% 4430mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1478% 13.3mg	2038% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	8.55% 342μg	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	1214% 97mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	5545% 128mg	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	226% 1580mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	391% 13290mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	482% 53mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Pepper VS Toasted Sunflower Seeds per 1 kg

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

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

• 1 kilogram of Black Pepper has more Vitamin A than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 5 times more Vitamin B5, 2.8 times more Vitamin B6 and 14 times more Vitamin B9 than Black Pepper Spices.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Black Pepper Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Black Pepper vs Toasted Sunflower Seeds:

• 1 kilogram of Black Pepper has 7.8 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 6 times more Manganese and 2.7 times more Potassium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Copper, 7.3 times more Phosphorus and 4.5 times more Zinc than Black Pepper Spices.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Pepper has 1.9 times more Omega 3, 3.1 times more Carbohydrate and 2.2 times more Fiber than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.5 times more Energy, 17.4 times more Fat, 4.3 times more Saturated Fat, 53.9 times more Omega 6 and 1.7 times more Protein than Black Pepper Spices.