Comparing Nutrients in 300 calories Sun-dried Chile Peppers VS Sunflower Seeds

Weight per 300 calories

• Sun-dried Chile Peppers: 93g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Sun-dried Hot Chile Peppers, which is very high in comparison to other foods. Sun-dried Chile Peppers having high energy density.

Which food has more nutrients per 300 calories - Sun-dried Chile Peppers or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.38g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	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	49.8% 64.7g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	52.4% 38g	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	70% 26.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	136% 1226μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.03mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	12% 47.2μg	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	32.3% 29mg	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	19.4% 2.9mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.5% 100μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	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	70% 5.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.5mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	21% 147mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	51% 1731mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	5.6% 84.3mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.18% 6.62g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 795.5 times more Vitamin A, 6.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 40.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.1 times more Vitamin B1, 2.5 times more Vitamin B9 and 6.2 times more Vitamin E than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
• Both Sun-dried Hot Chile 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 Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 2.1 times more Iron, 5.2 times more Potassium and 18.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Copper, 2 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 8.4 times more Selenium and 2.7 times more Zinc than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sun-dried Hot Chile Peppers have 6.3 times more Carbohydrate, 28.2 times more Sugars and 6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Fat, 3 times more Saturated Fat and 4.2 times more Omega 6 than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Sun-dried Hot Chile Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.