Comparing Nutrients in 1 pound Paprika VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Paprika	Sunflower Seeds	Recommended Dietary Allowance
Energy	44% 1279kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	60.3% 58.5g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	69.8% 91g	130g per day for Men 19-50 years
Sugars	64.7% 47g	16.4% 12g	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	42% 30.4g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	% 11.3g	g per day for Men 19-50 years
Fiber	417% 158g	103% 39g	38g per day for Men 19-50 years
Protein	115% 64g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Paprika	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1241% 11172μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	429% 5.58mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	285% 45.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	747% 9.7mg	469% 6.1mg	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	55.6% 222μg	257% 1030μg	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	4.54% 4.1mg	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	880% 132mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	304% 364μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Sunflower Seeds	Recommended Dietary Allowance
Calcium	104% 1039mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	359% 3.23mg	907% 8.16mg	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	1199% 96mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	192% 807mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	314% 7.2mg	385% 8.85mg	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	203% 1424mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	304% 10342mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Paprika vs Sunflower Seeds:

• Paprika Spice has 821 times more Vitamin A, 3.5 times more Vitamin B2, 1.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Vitamin B1, 4.6 times more Vitamin B9 and 1.6 times more Vitamin C than Paprika Spice.
• Both Paprika Spice and Dried Sunflower Seed Kernels have similar amounts of Vitamin E per 1 lb.
• Both Paprika Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Paprika vs Sunflower Seeds:

• Paprika Spice has 2.9 times more Calcium, 4 times more Iron, 3.5 times more Potassium and 7.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Copper, 1.8 times more Magnesium, 2.1 times more Phosphorus and 8.4 times more Selenium than Paprika Spice.
• Both Paprika Spice and Dried Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Paprika Spice has 7.6 times more Omega 3, 2.7 times more Carbohydrate, 3.9 times more Sugars and 4.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 4 times more Fat, 2.1 times more Saturated Fat, 3.2 times more Omega 6 and 1.5 times more Protein than Paprika Spice.
• Both Paprika Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.