Comparing Nutrients in 1 pound Sunflower Seeds VS White Pepper

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
White Pepper	12%	6%	82%

Macro Nutrients

	Sunflower Seeds	White Pepper	Recommended Dietary Allowance
Energy	91% 2649kcal	46.3% 1343kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	8.87% 2.84g	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	239% 311g	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	313% 119g	38g per day for Men 19-50 years
Protein	168% 94g	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	White Pepper	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	35% 0.45mg	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	11.3% 45.4μg	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	106% 95mg	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	White Pepper	Recommended Dietary Allowance
Calcium	35.4% 354mg	120% 1202mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	459% 4.13mg	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	811% 65mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	848% 19.5mg	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	114% 798mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	9.74% 331mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs White Pepper:

• Dried Sunflower Seed Kernels have 67.3 times more Vitamin B1, 2.8 times more Vitamin B2, 39.3 times more Vitamin B3, 13.5 times more Vitamin B6 and 22.7 times more Vitamin B9 than White Pepper Spices.
• While White Pepper Spices contain 15 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as White Pepper Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs White Pepper:

• Dried Sunflower Seed Kernels have 2 times more Copper, 3.6 times more Magnesium, 3.8 times more Phosphorus, 8.8 times more Potassium, 17.1 times more Selenium and 4.4 times more Zinc than White Pepper Spices.
• While White Pepper Spices contain 3.4 times more Calcium, 2.7 times more Iron and 2.2 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2 times more Energy, 24.3 times more Fat, 7.1 times more Saturated Fat and 2 times more Protein than White Pepper Spices.
• While White Pepper Spices contain 3.4 times more Carbohydrate and 3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as White Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.