Comparing Nutrients in 300 calories Sauteed Green Sweet Peppers VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Sauteed Green Sweet Peppers: 259g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 5.1 times more energy per unit of mass than Sauteed Green Sweet Peppers, which is very high in comparison to other foods. Sauteed Green Sweet Peppers having average energy density.

Which food has more nutrients per 300 calories - Sauteed Green Sweet Peppers or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sauteed Green Sweet Peppers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	124% 2g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	2.17% 1.58g	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	3.85% 2.8g	0% 0g	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	% 2.8g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	12.3% 4.66g	14% 5.37g	38g per day for Men 19-50 years
Protein	3.6% 2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.02% 36.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.55% 0.12mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.74% 0.29mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	31% 0.4mg	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	1.3% 5.17μg	29.6% 119μg	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	509% 458mg	0.62% 0.56mg	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	24% 3.62mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	102% 0.91mg	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	9.7% 0.78mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	4.93% 20.7mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	6.97% 0.16mg	46% 1.05mg	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	5.54% 38.8mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	10% 347mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	5.78% 214g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sauteed Green Sweet Peppers vs Oil Roasted Sunflower Seeds:

• Sauteed Green Sweet Peppers have more Vitamin A, 1.3 times more Vitamin B6, 821.2 times more Vitamin C and 35.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 12.3 times more Vitamin B5, 22.9 times more Vitamin B9 and 5.1 times more Vitamin E than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Sauteed Green Sweet Peppers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sauteed Green Sweet Peppers vs Oil Roasted Sunflower Seeds:

• Sauteed Green Sweet Peppers have 1.4 times more Potassium and 273.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 20.8 times more Copper, 2.8 times more Iron, 3.1 times more Magnesium, 6.6 times more Manganese, 14.9 times more Phosphorus, 25.5 times more Selenium and 17 times more Zinc than Sauteed Green Sweet Peppers.

Comparison of macro-nutrients per 300 calories:

• Sauteed Green Sweet Peppers have 48.5 times more Omega 3, 3.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Omega 6 and 5 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 300 kcal.
• Both Sauteed Green Sweet Peppers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.