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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	97% 2808kcal	49% 1424kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	240% 312g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	254% 97g	38g per day for Men 19-50 years
Protein	139% 78g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	454% 5.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	44.3% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	432% 518μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	26% 259mg	60.8% 608mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	590% 47mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	212% 1483mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	423% 14379mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.25% 9.07g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Dried Red Sweet Peppers:

• 1 pound of Toasted Sunflower Seeds has 14.5 times more Vitamin B5 than Dried Red Sweet Peppers.
• While 1 lb of Freeze-dried Red Sweet Peppers contains more Vitamin A, 3.7 times more Vitamin B1, 4.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6 and 1357.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Red Sweet Peppers provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Dried Red Sweet Peppers:

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Copper, 3.5 times more Phosphorus and 2.2 times more Zinc than Dried Red Sweet Peppers.
• While 1 lb of Freeze-dried Red Sweet Peppers contains 2.4 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium, 6.5 times more Potassium and 64.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted 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 Toasted Sunflower Seeds has 2 times more Energy, 18.9 times more Fat, 13.3 times more Saturated Fat and 25.6 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, 3.3 times more Carbohydrate and 1.9 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Red Sweet Peppers offer comparable quantities of Protein per one pound.