Comparing Nutrients in 1 pound Sauteed Green Sweet Peppers VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sauteed Green Sweet Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 526kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	55.4% 53.8g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	137% 23.3g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	72% 93g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	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	6.76% 4.9g	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	% 4.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	137% 52g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	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	2.27% 9.07μg	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	892% 803mg	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	42.3% 6.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	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	17% 1.36mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	12.2% 0.28mg	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	9.7% 68mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	219% 24mg	11mg per day for Men 19-50 years
Water	10% 375g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sauteed Green Sweet Peppers vs Toasted Sunflower Seeds:

• Sauteed Green Sweet Peppers have more Vitamin A and 126.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.7 times more Vitamin B1, 5.9 times more Vitamin B2, 7.2 times more Vitamin B3, 63.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 119 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sauteed Green Sweet Peppers vs Toasted Sunflower Seeds:

• Sauteed Green Sweet Peppers have 5.7 times more Sodium and 82.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 107.9 times more Copper, 22.7 times more Iron, 16.1 times more Magnesium, 34.1 times more Manganese, 77.2 times more Phosphorus, 3.7 times more Potassium and 88.3 times more Zinc than Sauteed Green Sweet Peppers.

Comparison of macro-nutrients per 1 pound:

• Sauteed Green Sweet Peppers have 9.7 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.3 times more Energy, 4.8 times more Fat, 3.7 times more Saturated Fat, 7.3 times more Omega 6, 4.9 times more Carbohydrate, 6.4 times more Fiber and 22.1 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.