Comparing Nutrients in 300 calories Sunflower Seeds VS Hungarian Peppers

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Hungarian Peppers: 1035g

Sunflower Seeds have 20.1 times more energy per 100g than Hungarian Peppers. It has very high energy density when compared to other foods. Raw Hungarian Peppers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Hungarian Peppers	9%	11%	80%

Macro Nutrients

	Sunflower Seeds	Hungarian Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	4.37% 4.24g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	50.4% 36.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Hungarian Peppers	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	43.8% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	70.6% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	411% 5.35mg	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	29% 117μg	137% 548μg	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	0.8% 0.72mg	1068% 961mg	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	120% 18mg	33% 4.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	85.3% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Hungarian Peppers	Recommended Dietary Allowance
Calcium	4% 40mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	132% 1.2mg	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	33.7% 2.7mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	92% 2.1mg	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	48.4% 339mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.69% 10.3mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	28.2% 3.1mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	25.6% 947g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin E than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 275.2 times more Vitamin A, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B5, 7.7 times more Vitamin B6, 4.7 times more Vitamin B9, 1336.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Hungarian Peppers have similar amounts of Vitamin B1 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Hungarian Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Hungarian Peppers:

• Dried Sunflower Seed Kernels have 8.8 times more Selenium than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 3.1 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2.1 times more Manganese, 6.3 times more Potassium and 389.6 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Hungarian Peppers have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 6.2 times more Fat, 4.8 times more Saturated Fat, 5 times more Omega 6 and 1.3 times more Protein than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 3.7 times more Omega 3, 6.7 times more Carbohydrate, 27.1 times more Sugars and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Hungarian Peppers have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Hungarian Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.