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

Weight per 300 calories

• Sauteed Red Sweet Peppers: 226g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more energy per unit of mass than Sauteed Red Sweet Peppers, which is very high in comparison to other foods. Sauteed Red Sweet Peppers having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sauteed 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	29.6% 28.8g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	65.6% 11g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	13.3% 9.65g	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	7.2% 5.2g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.06g	15% 5.72g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	34.6% 311μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	1.13% 4.5μg	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	408% 367mg	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	46.5% 6.97mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.58% 15.8mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	4.26% 0.038mg	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	13.3% 1.06mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	6.44% 27mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	7.4% 52mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	3.16% 47.4mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	3.08% 0.34mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Sauteed Red Sweet Peppers have more Vitamin A, 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B6, 508.9 times more Vitamin C and 26.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B3, 6.6 times more Vitamin B5, 27.1 times more Vitamin B9 and 1.9 times more Vitamin E than Sauteed Red Sweet Peppers.
• Both Sauteed 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 Sauteed Red Sweet Peppers vs Roasted Sunflower Seeds:

• Sauteed Red Sweet Peppers have 30.6 times more Sodium and 287.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Calcium, 24.6 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 4.2 times more Manganese, 11.5 times more Phosphorus and 8.1 times more Zinc than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sauteed Red Sweet Peppers have 1.3 times more Saturated Fat, 49.2 times more Omega 3 and 6.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6, 1.4 times more Fiber and 4.2 times more Protein than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Sauteed Red Sweet Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.