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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Sunflower Seeds	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	91% 2649kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	137% 23.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	14.7% 19g	130g per day for Men 19-50 years
Sugars	16.4% 12g	13.6% 9.84g	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	6.76% 4.9g	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	% 4.94g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	168% 94g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	68.4% 0.89mg	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	257% 1030μg	2.27% 9.07μg	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	7.06% 6.35mg	892% 803mg	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	1064% 160mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	35.4% 354mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	8.57% 0.077mg	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	298% 24mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	12.2% 0.28mg	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	428% 2994mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10% 375g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 35.2 times more Vitamin B1, 7.4 times more Vitamin B2, 14.3 times more Vitamin B3, 10.2 times more Vitamin B5, 6.9 times more Vitamin B6, 113.5 times more Vitamin B9 and 25.1 times more Vitamin E than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 4.7 times more Vitamin A, 126.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 105.9 times more Copper, 17.5 times more Iron, 40.6 times more Magnesium, 31.5 times more Manganese, 44 times more Phosphorus, 4.8 times more Potassium, 88.3 times more Selenium and 83.3 times more Zinc than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 1.9 times more Sodium and 17.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 5 times more Energy, 4.3 times more Fat, 2.8 times more Saturated Fat, 4.5 times more Omega 6, 4.7 times more Carbohydrate, 1.2 times more Sugars, 4.8 times more Fiber and 26.6 times more Protein than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 12.8 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.