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

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cooked Frozen Chopped Red Sweet Peppers with Salt: 1875g

Sunflower Seeds have 36.5 times more energy per 100g than Cooked Frozen Chopped Red Sweet Peppers with Salt. It has very high energy density when compared to other foods. Boiled Chopped Frozen Red Sweet Peppers, drained with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Frozen Chopped Red Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Sunflower Seeds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	9.93% 1.7g	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	47.7% 62g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	74% 53.6g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	19% 10.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	200% 1800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	8.63% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	156% 2.03mg	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	47% 188μg	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	858% 773mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53% 63.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	92% 0.83mg	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	122% 9.75mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	79% 1.8mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	300% 4500mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	48% 1776g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B5 than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 1168 times more Vitamin A, 1.3 times more Vitamin B1, 3.2 times more Vitamin B2, 4.7 times more Vitamin B3, 2.9 times more Vitamin B6, 1.6 times more Vitamin B9, 1074.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Vitamin E per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Dried Sunflower Seed Kernels have 1.3 times more Magnesium, 1.4 times more Phosphorus, 7.3 times more Selenium and 2.7 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 3.7 times more Calcium, 3.6 times more Iron, 1.8 times more Manganese, 4.1 times more Potassium, 973.3 times more Sodium and 730.8 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 7.8 times more Fat, 4.5 times more Saturated Fat and 7 times more Omega 6 than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 5.5 times more Omega 3, 6 times more Carbohydrate, 39.8 times more Sugars, 3.4 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.