Comparing Nutrients in 300 calories Canned Green Chili Peppers VS Sunflower Seeds

Weight per 300 calories

• Canned Green Chili Peppers: 1429g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 27.8 times more energy per unit of mass than Canned Green Chili Peppers, which is very high in comparison to other foods. Canned Green Chili Peppers having very low energy density.

Which food has more nutrients per 300 calories - Canned Green Chili Peppers or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Chili Peppers	12%	10%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Green Chili Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.98% 3.86g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	5.36% 0.086g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	64% 24.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Green Chili Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.52% 85.7μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	53% 0.69mg	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	193% 771μg	29% 117μg	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	543% 489mg	0.8% 0.72mg	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	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Chili Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.4% 514mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	103% 0.92mg	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	238% 19mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	43.6% 1mg	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	22.4% 157mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	47.5% 1614mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	378% 5671mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	36% 1332g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Green Chili Peppers vs Sunflower Seeds:

• Canned Green Chili Peppers have 55.6 times more Vitamin A, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B6, 6.6 times more Vitamin B9 and 679.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Vitamin B1 than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Green Chili Peppers vs Sunflower Seeds:

• Canned Green Chili Peppers have 12.8 times more Calcium, 7 times more Iron, 4.9 times more Potassium, 1226.7 times more Sodium and 548.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Magnesium, 2.2 times more Phosphorus, 6.4 times more Selenium and 2 times more Zinc than Canned Green Chili Peppers.

Comparison of macro-nutrients per 300 calories:

• Canned Green Chili Peppers have 2.8 times more Omega 3, 6.4 times more Carbohydrate and 5.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Fat, 5.7 times more Saturated Fat and 5.7 times more Omega 6 than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Canned Green Chili Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.