Comparing Nutrients in 300 calories Jalapeno Peppers VS Sunflower Seeds

Weight per 300 calories

• Jalapeno Peppers: 1035g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 20.1 times more energy per unit of mass than Raw Jalapeno Peppers, which is very high in comparison to other foods. Jalapeno Peppers having very low energy density.

Which food has more nutrients per 300 calories - Jalapeno Peppers or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Jalapeno Peppers	11%	10%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Jalapeno Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.77% 0.64g	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	51.7% 67.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	58.8% 42.6g	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	37.5% 27.2g	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	% 15.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	76.2% 29g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	17% 9.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Jalapeno Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	62% 559μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.7% 0.72mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.8% 13.2mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	333% 4.33mg	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	70% 279μg	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	1363% 1227mg	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	247% 37mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	159% 191μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jalapeno Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.4% 124mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	32.3% 2.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	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	38.4% 269mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	75.5% 2566mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	2.07% 31mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	25.6% 949g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jalapeno Peppers vs Sunflower Seeds:

• Raw Jalapeno Peppers have 362.5 times more Vitamin A, 4 times more Vitamin B2, 3.1 times more Vitamin B3, 5.6 times more Vitamin B5, 6.3 times more Vitamin B6, 2.4 times more Vitamin B9, 1706 times more Vitamin C, 2 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1 than Raw Jalapeno Peppers.
• Both Raw Jalapeno 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 Jalapeno Peppers vs Sunflower Seeds:

• Raw Jalapeno Peppers have 3.1 times more Calcium, 7.7 times more Potassium and 390.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 1.3 times more Phosphorus, 6.6 times more Selenium and 1.8 times more Zinc than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Dried Sunflower Seed Kernels have similar amounts of Iron, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Jalapeno Peppers have 16.8 times more Omega 3, 6.5 times more Carbohydrate, 31.7 times more Sugars and 6.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Fat, 2.4 times more Saturated Fat and 18.5 times more Omega 6 than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Jalapeno Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.