Comparing Nutrients in 300 calories Red Sweet Peppers VS Sunflower Seeds

Weight per 300 calories

• Red Sweet Peppers: 1154g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 22.5 times more energy per unit of mass than Raw Red Sweet Peppers, which is very high in comparison to other foods. Red Sweet Peppers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Red Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.57% 3.46g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	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	53.5% 69.6g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	67% 48.5g	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	36% 26g	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	% 22.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	63.8% 24.2g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	201% 1812μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.4% 4.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 531μg	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	1637% 1473mg	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	122% 18.2mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	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	62% 4.96mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	43% 300mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	71.6% 2435mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	3.08% 46mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	28.8% 1064g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Raw Red Sweet Peppers have 1175.5 times more Vitamin A, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3, 6.3 times more Vitamin B5, 4.9 times more Vitamin B6, 4.6 times more Vitamin B9, 2048.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Raw Red Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin E per 300 kcal.
• Both Raw Red Sweet 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 Red Sweet Peppers vs Sunflower Seeds:

• Raw Red Sweet Peppers have 2 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 7.3 times more Potassium, 10 times more Sodium and 437.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Copper and 23.6 times more Selenium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Sweet Peppers have 21 times more Omega 3, 6.8 times more Carbohydrate, 36 times more Sugars and 5.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.6 times more Fat, 3.4 times more Saturated Fat and 10.3 times more Omega 6 than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Red Sweet Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.