Comparing Nutrients in 1 pound Chili Powder VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chili Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44% 1279kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	66.8% 64.8g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	84% 109g	130g per day for Men 19-50 years
Sugars	45% 32.6g	17% 12.4g	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	27% 19.5g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 3.45g	NA	g per day for Men 19-50 years
Fiber	415% 158g	132% 50.3g	38g per day for Men 19-50 years
Protein	109% 61g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	747% 6727μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	731% 9.5mg	281% 3.65mg	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	31.8% 127μg	269% 1075μg	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	3.53% 3.18mg	7.06% 6.35mg	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	1153% 173mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	400% 479μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	150% 1497mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	922% 8.3mg	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	981% 78.5mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	161% 676mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	416% 9.57mg	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	194% 1361mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	260% 8845mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	168% 93μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	867% 13004mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	177% 19.5mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.3% 48.8g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have more Vitamin A, 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6, 1.5 times more Vitamin E and 39.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B5, 8.5 times more Vitamin B9 and 2 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Chili Powder Spices have 4.7 times more Calcium, 4.6 times more Iron, 2.3 times more Potassium and 955.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper, 3.9 times more Phosphorus and 3.9 times more Selenium than Chili Powder Spices.
• Both Chili Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Chili Powder Spices have 7.7 times more Omega 3, 2.1 times more Carbohydrate, 2.6 times more Sugars and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 3.5 times more Fat, 2.1 times more Saturated Fat, 4.4 times more Omega 6 and 1.4 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.