Comparing Nutrients in 300 calories Cooked Chopped Frozen Red Sweet Peppers VS Roasted Sunflower Seeds

Weight per 300 calories

• Cooked Chopped Frozen Red Sweet Peppers: 1875g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 36.4 times more energy per unit of mass than Boiled Chopped Frozen Red Sweet Peppers, which is very high in comparison to other foods. Cooked Chopped Frozen Red Sweet Peppers having very low energy density.

Which food has more nutrients per 300 calories - Cooked Chopped Frozen Red Sweet Peppers or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Chopped Frozen Red Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.38g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	9.93% 1.7g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	74% 53.6g	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	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	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	15% 5.72g	38g per day for Men 19-50 years
Protein	32% 18g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Red Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	200% 1800μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.7% 0.96mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.63% 0.43mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	47% 188μg	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	858% 773mg	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	135% 20.3mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.8μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Red Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	122% 9.75mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	35% 244mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	8.52% 0.94mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	48% 1776g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Red Sweet Peppers vs Roasted Sunflower Seeds:

• Boiled Chopped Frozen Red Sweet Peppers have more Vitamin A, 17.5 times more Vitamin B1, 4.6 times more Vitamin B2, 5.6 times more Vitamin B3, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, 1070.5 times more Vitamin C, 1.5 times more Vitamin E and 45.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.4 times more Vitamin B5 than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet 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 Cooked Chopped Frozen Red Sweet Peppers vs Roasted Sunflower Seeds:

• Boiled Chopped Frozen Red Sweet Peppers have 4.2 times more Calcium, 5 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 3.1 times more Potassium, 48.5 times more Sodium and 2870.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Phosphorus, 10.9 times more Selenium and 2.9 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Chopped Frozen Red Sweet Peppers have 4.7 times more Omega 3, 5 times more Carbohydrate, 38.1 times more Sugars, 2.6 times more Fiber and 1.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.6 times more Fat, 5.3 times more Saturated Fat and 10 times more Omega 6 than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.