Comparing Nutrients in 1 pound Black Pepper VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Black Pepper	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	84% 109g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	1.44% 1.04g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	302% 115g	132% 50.3g	38g per day for Men 19-50 years
Protein	84% 47g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.3mg	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	19.3% 77μg	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	0% 0mg	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	31.4% 4.7mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	619% 743μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	201% 2009mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	670% 6.03mg	922% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	3.88% 155μg	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	551% 44mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	2515% 58mg	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	102% 717mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	177% 6028mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.53% 56.5g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Black Pepper vs Roasted Sunflower Seeds:

• Black Pepper Spices have more Vitamin A and 60.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 6.2 times more Vitamin B3, 5 times more Vitamin B5, 2.8 times more Vitamin B6, 13.9 times more Vitamin B9, more Vitamin C and 25.1 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Black Pepper 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 Black Pepper vs Roasted Sunflower Seeds:

• Black Pepper Spices have 6.3 times more Calcium, 2.6 times more Iron, 1.3 times more Magnesium, 6 times more Manganese, 1.6 times more Potassium and 6.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 7.3 times more Phosphorus, 16.2 times more Selenium and 4.4 times more Zinc than Black Pepper Spices.

Comparison of macro-nutrients per 1 pound:

• Black Pepper Spices have 2.2 times more Omega 3, 2.7 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 15.3 times more Fat, 3.7 times more Saturated Fat, 47.2 times more Omega 6, 4.3 times more Sugars and 1.9 times more Protein than Black Pepper Spices.
• Both Black Pepper Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.