Comparing Nutrients in 300 calories Sunflower Seeds VS Red Sweet Peppers

Weight per 300 calories

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

Sunflower Seeds have 22.5 times more energy per 100g than Red Sweet Peppers. It has very high energy density when compared to other foods. Raw Red Sweet Peppers having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Red Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.57% 3.46g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	6.8% 1.15g	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	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	67% 48.5g	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	36% 26g	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	% 22.4g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	63.8% 24.2g	38g per day for Men 19-50 years
Protein	19% 10.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	201% 1812μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	75.4% 0.98mg	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	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	258% 3.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.4% 4.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 117μg	133% 531μg	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	1637% 1473mg	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	122% 18.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47% 56.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	4% 40mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	21.8% 0.2mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	56% 1.3mg	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	71.6% 2435mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	28.8% 1064g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1 than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 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 Dried Sunflower Seed Kernels and Raw Red Sweet Peppers have similar amounts of Vitamin E per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Red Sweet Peppers:

• Dried Sunflower Seed Kernels have 4.7 times more Copper, 1.2 times more Magnesium and 23.6 times more Selenium than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 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.
• Both Dried Sunflower Seed Kernels and Raw Red Sweet Peppers have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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