Comparing Nutrients in 1 pound Paprika VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Paprika	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44% 1279kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	60.3% 58.5g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	100% 32g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	80% 104g	130g per day for Men 19-50 years
Sugars	64.7% 47g	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	42% 30.4g	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	% 12g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 10.8g	g per day for Men 19-50 years
Fiber	417% 158g	127% 48g	38g per day for Men 19-50 years
Protein	115% 64g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Paprika	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1241% 11172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	429% 5.58mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	285% 45.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	747% 9.7mg	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	55.6% 222μg	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	4.54% 4.1mg	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	880% 132mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	304% 364μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	104% 1039mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	359% 3.23mg	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	1199% 96mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	192% 807mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	314% 7.2mg	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	203% 1424mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	304% 10342mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.19% 7g	3700g per day for Men 19-50 years

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

• Paprika Spice has more Vitamin A, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 25.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B5 and 4.8 times more Vitamin B9 than Paprika Spice.
• Both Paprika Spice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin C and Vitamin E per 1 lb.
• Both Paprika Spice 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 Paprika vs Oil Roasted Sunflower Seeds:

• Paprika Spice has 2.6 times more Calcium, 4.9 times more Iron, 1.4 times more Magnesium, 4.7 times more Potassium and 22.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Copper, 1.3 times more Manganese, 3.6 times more Phosphorus and 12.4 times more Selenium than Paprika Spice.
• Both Paprika Spice and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Paprika Spice has 5.6 times more Omega 3, 2.4 times more Carbohydrate, 3.3 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, 4 times more Fat, 3.3 times more Saturated Fat, 4.7 times more Omega 6 and 1.4 times more Protein than Paprika Spice.
• Both Paprika Spice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.