Comparing Nutrients in 1 pound Red or Cayenne Pepper VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Red or Cayenne Pepper	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.7% 1442kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	80.8% 78.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	46.2% 14.8g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	187% 3g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	206% 35g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 257g	84% 109g	130g per day for Men 19-50 years
Sugars	64.7% 47g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	325% 123g	132% 50.3g	38g per day for Men 19-50 years
Protein	97% 54.5g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1049% 9439μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	247% 39.5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	855% 11mg	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	120% 481μg	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	385% 347mg	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	902% 135mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	304% 364μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red or Cayenne Pepper	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	67% 671mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	442% 35.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	164% 689mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	394% 9.07mg	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	190% 1329mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	269% 9135mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	72.6% 40μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.99% 36.5g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Red or Cayenne Pepper vs Roasted Sunflower Seeds:

• Red or Cayenne Pepper Spice has more Vitamin A, 3.1 times more Vitamin B1, 3.7 times more Vitamin B2, 1.2 times more Vitamin B3, 3 times more Vitamin B6, 54.6 times more Vitamin C and 29.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B9 than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin E per 1 lb.
• Both Red or Cayenne Pepper Spice 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 Red or Cayenne Pepper vs Roasted Sunflower Seeds:

• Red or Cayenne Pepper Spice has 2.1 times more Calcium, 2.1 times more Iron, 2.4 times more Potassium and 10 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Copper, 3.9 times more Phosphorus, 9 times more Selenium and 2.1 times more Zinc than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Red or Cayenne Pepper Spice has 9.6 times more Omega 3, 2.4 times more Carbohydrate, 3.8 times more Sugars and 2.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 4.3 times more Omega 6 and 1.6 times more Protein than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.