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

Macros Ratio

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

Macro Nutrients

	Chili Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44% 1279kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	66.8% 64.8g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	100% 32g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	80% 104g	130g per day for Men 19-50 years
Sugars	45% 32.6g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 3.45g	% 10.8g	g per day for Men 19-50 years
Fiber	415% 158g	127% 48g	38g per day for Men 19-50 years
Protein	109% 61g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Oil 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	731% 9.5mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	400% 479μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	150% 1497mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	161% 676mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	260% 8845mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	168% 93μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.3% 48.8g	0.19% 7g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 7.8 times more Vitamin B5, 8.4 times more Vitamin B9 and 1.6 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin E per 1 lb.
• Both Chili Powder Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Chili Powder Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 3.8 times more Phosphorus and 3.8 times more Selenium than Chili Powder Spices.
• Both Chili Powder Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Chili Powder Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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 Spices.
• Both Chili Powder Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.