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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	93% 2685kcal	49% 1424kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	240% 312g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	254% 97g	38g per day for Men 19-50 years
Protein	162% 91g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	1947% 17522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	454% 5.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	44.3% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	432% 518μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	39.5% 395mg	60.8% 608mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	590% 47mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	212% 1483mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	423% 14379mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	58.4% 875mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dried Red Sweet Peppers per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Dried Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Sunflower Seeds has 14.2 times more Vitamin B5 and 9.1 times more Vitamin E than Dried Red Sweet Peppers.
• While 1 lb of Freeze-dried Red Sweet Peppers contains more Vitamin A, 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6, 1727.3 times more Vitamin C and 36.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Red Sweet Peppers provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Copper, 3.5 times more Phosphorus, 21.1 times more Selenium and 2.2 times more Zinc than Dried Red Sweet Peppers.
• While 1 lb of Freeze-dried Red Sweet Peppers contains 1.5 times more Calcium, 2.4 times more Iron, 1.5 times more Magnesium, 6.6 times more Potassium and 64.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Red Sweet Peppers contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Energy, 17.1 times more Fat, 15.8 times more Saturated Fat and 23.4 times more Omega 6 than Dried Red Sweet Peppers.
• While 1 lb of Freeze-dried Red Sweet Peppers contains 1.8 times more Omega 3, 3 times more Carbohydrate, 13.1 times more Sugars and 2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Red Sweet Peppers offer comparable quantities of Protein per one pound.