Comparing Nutrients in 300 calories Yellow Sweet Peppers VS Sunflower Seeds

Weight per 300 calories

• Yellow Sweet Peppers: 1111g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 21.6 times more energy per unit of mass than Raw Yellow Sweet Peppers, which is very high in comparison to other foods. Yellow Sweet Peppers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Yellow Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.33g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	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	54% 70.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 1.3g	g per day for Men 19-50 years
Fiber	26.3% 10g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	20% 11g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	17% 5.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.2% 289μg	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	2265% 2039mg	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	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.2% 122mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	64% 5.1mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	56.5% 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	38% 267mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	69.3% 2356mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.2mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	27.6% 1022g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Peppers have 72.1 times more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 2835 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1 than Raw Yellow Sweet Peppers.
• Both Raw Yellow 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 Yellow Sweet Peppers vs Sunflower Seeds:

• Raw Yellow Sweet Peppers have 3.1 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 7.1 times more Potassium and 420.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Magnesium, 1.3 times more Phosphorus, 8.2 times more Selenium and 1.4 times more Zinc than Raw Yellow Sweet Peppers.

Comparison of macro-nutrients per 300 calories:

• Raw Yellow Sweet Peppers have 6.8 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.3 times more Fat and 6.6 times more Saturated Fat than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Yellow Sweet Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.