Comparing Nutrients in 1 pound Sunflower Seeds VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	91% 2649kcal	49% 1424kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	39% 6.63g	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	240% 312g	130g per day for Men 19-50 years
Sugars	16.4% 12g	255% 185g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	254% 97g	38g per day for Men 19-50 years
Protein	168% 94g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1947% 17522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	454% 5.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	44.3% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	776% 10mg	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	260% 1039μg	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	9576% 8618mg	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	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	432% 518μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	35.4% 354mg	60.8% 608mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	700% 6.3mg	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	298% 24mg	590% 47mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	374% 8.6mg	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	428% 2994mg	212% 1483mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	423% 14379mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	58.4% 875mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Dried Red Sweet Peppers:

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1, 2.3 times more Vitamin B5 and 8.8 times more Vitamin E than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 1287.7 times more Vitamin A, 3.4 times more Vitamin B2, 1.7 times more Vitamin B6, 1357.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Red Sweet Peppers have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Dried Red Sweet Peppers:

• Dried Sunflower Seed Kernels have 1.3 times more Copper, 1.7 times more Magnesium, 2 times more Phosphorus, 14.3 times more Selenium and 2.1 times more Zinc than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 1.7 times more Calcium, 2 times more Iron, 4.9 times more Potassium and 21.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Red Sweet Peppers have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 17.2 times more Fat, 10 times more Saturated Fat and 15.8 times more Omega 6 than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 2.4 times more Omega 3, 3.4 times more Carbohydrate, 15.6 times more Sugars and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Red Sweet Peppers have similar amounts of Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.