Comparing Nutrients in 1 pound Sunflower Seeds VS Yellow Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Sunflower Seeds	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	91% 2649kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	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	22% 28.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	168% 94g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.96% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	257% 1030μg	29.5% 118μg	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	925% 832mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	35.4% 354mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	54% 0.49mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	23% 0.53mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.3% 417g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 52.9 times more Vitamin B1, 14.2 times more Vitamin B2, 9.4 times more Vitamin B3, 6.7 times more Vitamin B5, 8 times more Vitamin B6 and 8.7 times more Vitamin B9 than Raw Yellow Sweet Peppers.
• While Raw Yellow Sweet Peppers contain 3.3 times more Vitamin A and 131.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 16.8 times more Copper, 11.4 times more Iron, 27.1 times more Magnesium, 16.7 times more Manganese, 27.5 times more Phosphorus, 3 times more Potassium, 176.7 times more Selenium and 29.4 times more Zinc than Raw Yellow Sweet Peppers.
• While Raw Yellow Sweet Peppers contain 19.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 21.6 times more Energy, 245 times more Fat, 143.7 times more Saturated Fat, 3.2 times more Carbohydrate, 9.6 times more Fiber and 20.8 times more Protein than Raw Yellow Sweet Peppers.
• Both Dried Sunflower Seed Kernels as well as Raw Yellow Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.