Comparing Nutrients in 300 calories Canned Hot Pickled Peppers VS Roasted Sunflower Seeds

Weight per 300 calories

• Canned Hot Pickled Peppers: 1364g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 26.5 times more energy per unit of mass than Canned Hot Pickled Peppers, which is very high in comparison to other foods. Canned Hot Pickled Peppers having very low energy density.

Which food has more nutrients per 300 calories - Canned Hot Pickled Peppers or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Hot Pickled Peppers	13%	14%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Hot Pickled Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.62% 5.45g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	30% 22g	1.94% 1.4g	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	17.5% 12.7g	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	% 9.14g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	93% 35.5g	15% 5.72g	38g per day for Men 19-50 years
Protein	19.5% 11g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Canned Hot Pickled Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	65% 586μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.68mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	32% 0.41mg	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	44.3% 177μg	30.5% 122μg	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	186% 168mg	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	82% 12.3mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hot Pickled Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	83% 832mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	105% 0.94mg	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	54.5% 4.36mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	47.3% 1.1mg	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	25.3% 177mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	45.3% 1541mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	1300% 19500mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	33.2% 1230g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Hot Pickled Peppers vs Roasted Sunflower Seeds:

• Canned Hot Pickled Peppers have more Vitamin A, 9.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9, 232.4 times more Vitamin C and 214.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B5 than Canned Hot Pickled Peppers.
• Both Canned Hot Pickled Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin E per 300 kcal.
• Both Canned Hot Pickled Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Hot Pickled Peppers vs Roasted Sunflower Seeds:

• Canned Hot Pickled Peppers have 23.1 times more Calcium, 2.2 times more Iron, 1.2 times more Magnesium, 3.5 times more Potassium, 12610 times more Sodium and 1988.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 1.5 times more Manganese, 3.4 times more Phosphorus, 7.5 times more Selenium and 2.2 times more Zinc than Canned Hot Pickled Peppers.

Comparison of macro-nutrients per 300 calories:

• Canned Hot Pickled Peppers have 11.5 times more Omega 3, 5 times more Carbohydrate, 15.5 times more Sugars and 6.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Fat, 3.2 times more Saturated Fat and 11 times more Omega 6 than Canned Hot Pickled Peppers.
• Both Canned Hot Pickled Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Canned Hot Pickled Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.