Comparing Nutrients in 1 pound Canned Green Chili Peppers VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Green Chili Peppers	12%	10%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Green Chili Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.3% 95kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	137% 52g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Green Chili Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.84mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	281% 3.65mg	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	61.2% 245μg	270% 1080μg	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	172% 155mg	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Chili Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.3% 163mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	NA	924% 8.3mg	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	75.4% 6.03mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	417% 9.6mg	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	7.13% 50mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	120% 1801mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	219% 24mg	11mg per day for Men 19-50 years
Water	11.4% 423g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Chili Peppers VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Green Chili Peppers versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Green Chili Peppers vs Toasted Sunflower Seeds:

• 1 pound of Canned Green Chili Peppers has 24.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 32.5 times more Vitamin B1, 9.5 times more Vitamin B2, 6.7 times more Vitamin B3, 84 times more Vitamin B5, 6.7 times more Vitamin B6 and 4.4 times more Vitamin B9 than Canned Green Chili Peppers.
• 1 pound of Canned Green Chili Peppers have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Green Chili Peppers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Green Chili Peppers vs Toasted Sunflower Seeds:

• 1 pound of Canned Green Chili Peppers has 132.3 times more Sodium and 93.3 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Calcium, 5.1 times more Iron, 32.3 times more Magnesium, 105.3 times more Phosphorus, 4.3 times more Potassium and 58.9 times more Zinc than Canned Green Chili Peppers.
• 1 pound of Canned Green Chili Peppers lack sufficient amounts of Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 29.5 times more Energy, 210.4 times more Fat, 212.6 times more Saturated Fat, 13.2 times more Omega 3, 257.9 times more Omega 6, 4.5 times more Carbohydrate, 6.8 times more Fiber and 23.9 times more Protein than Canned Green Chili Peppers.
• 1 pound of Canned Green Chili Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein