Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Chili Powder	14%	34%	52%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Energy	93% 2685kcal	44% 1279kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	66.8% 64.8g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	35% 11g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	199% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	173% 225g	130g per day for Men 19-50 years
Sugars	19.5% 14g	45% 32.6g	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	27% 19.5g	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	% 9.7g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 3.45g	g per day for Men 19-50 years
Fiber	127% 48g	415% 158g	38g per day for Men 19-50 years
Protein	162% 91g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	747% 6727μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	328% 4.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	731% 9.5mg	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	31.8% 127μg	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	3.53% 3.18mg	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	1153% 173mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	400% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Calcium	39.5% 395mg	150% 1497mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	504% 4.54mg	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	981% 78.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	161% 676mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	335% 7.7mg	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	194% 1361mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	260% 8845mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	168% 93μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	867% 13004mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	177% 19.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Chili Powder per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Chili Powder:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Vitamin B1, 7.8 times more Vitamin B5 and 8.4 times more Vitamin B9 than Chili Powder.
• While 1 lb of Chili Powder Spices contains more Vitamin A, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B6 and 34.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Chili Powder provide similar amounts of Vitamin E per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Oil Roasted Sunflower Seed Kernels as well as Chili Powder Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Chili Powder:

• 1 pound of Oil Roasted Sunflower Seeds has 1.8 times more Copper, 1.2 times more Manganese, 3.8 times more Phosphorus, 3.8 times more Selenium and 1.2 times more Zinc than Chili Powder.
• While 1 lb of Chili Powder Spices contains 3.8 times more Calcium, 4 times more Iron, 4 times more Potassium and 955.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Chili Powder contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.1 times more Energy, 3.6 times more Fat, 2.9 times more Saturated Fat, 4.6 times more Omega 6 and 1.5 times more Protein than Chili Powder.
• While 1 lb of Chili Powder Spices contains 6.6 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Sugars, more Fructose and 3.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.