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

Macros Ratio

	Protein	Fat	Carbs
White Pepper	12%	6%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	White Pepper	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	102% 2960kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	689% 262g	279% 106g	38g per day for Men 19-50 years
Protein	186% 104g	358% 201g	56g per day for Men 19-50 years

Vitamins

	White Pepper	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	25% 100μg	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	233% 210mg	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	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Pepper	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	265% 2650mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1011% 9.1mg	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	1789% 143mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1870% 43mg	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	251% 1760mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	3.1% 114g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• White Pepper Spices have 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Vitamin B1, 2.2 times more Vitamin B2, 19.5 times more Vitamin B3, 7.9 times more Vitamin B6 and 23.4 times more Vitamin B9 than White Pepper Spices.
• Both White Pepper Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• White Pepper Spices have 3 times more Calcium, 3.3 times more Iron and 2.1 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Copper, 1.4 times more Magnesium, 6.5 times more Phosphorus, 6.6 times more Potassium, 25.2 times more Selenium and 4.6 times more Zinc than White Pepper Spices.

Comparison of macro-nutrients per 1 kilogram:

• White Pepper Spices have 3 times more Carbohydrate and 2.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 24.2 times more Fat, 11.3 times more Saturated Fat and 1.9 times more Protein than White Pepper Spices.
• Both White Pepper Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.