Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Black Pepper	13%	9%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Energy	91% 2640kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	223% 290g	130g per day for Men 19-50 years
Sugars	17% 12.4g	4% 2.9g	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	1.44% 1.04g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	132% 50.3g	302% 115g	38g per day for Men 19-50 years
Protein	157% 87.7g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	127% 6.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	102% 1.3mg	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	269% 1075μg	19.3% 77μg	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	0% 0mg	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	789% 118mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	619% 743μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Calcium	31.8% 318mg	201% 2009mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	670% 6.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.88% 155μg	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	215% 17.2mg	551% 44mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	2515% 58mg	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	748% 5239mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	177% 6028mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.53% 56.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B2, 6.2 times more Vitamin B3, 5 times more Vitamin B5, 2.8 times more Vitamin B6, 13.9 times more Vitamin B9, more Vitamin C and 25.1 times more Vitamin E than Black Pepper Spices.
• While Black Pepper Spices contain more Vitamin A and 60.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Black Pepper Spices have similar amounts of Vitamin B1 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Black Pepper:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Copper, 7.3 times more Phosphorus, 16.2 times more Selenium and 4.4 times more Zinc than Black Pepper Spices.
• While Black Pepper Spices contain 6.3 times more Calcium, 2.6 times more Iron, 1.3 times more Magnesium, 6 times more Manganese, 1.6 times more Potassium and 6.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Energy, 15.3 times more Fat, 3.7 times more Saturated Fat, 47.2 times more Omega 6, 4.3 times more Sugars and 1.9 times more Protein than Black Pepper Spices.
• While Black Pepper Spices contain 2.2 times more Omega 3, 2.7 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.