Comparing Nutrients in 300 calories Sunflower Seeds VS Chili Powder

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Chili Powder: 106g

Sunflower Seeds have 2.1 times more energy per 100g than Chili Powder. It has very high energy density when compared to other foods. Chili Powder Spices having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Chili Powder?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Chili Powder	14%	34%	52%

Macro Nutrients

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	8.2% 2.6g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	46.8% 7.95g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	10.6% 7.65g	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	6.3% 4.56g	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	% 2.28g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.81g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	97% 37g	38g per day for Men 19-50 years
Protein	19% 10.7g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	175% 1578μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	171% 2.23mg	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	7.45% 29.8μg	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	0.83% 0.74mg	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	270% 40.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	94% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Calcium	4% 40mg	35% 351mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	118% 1.06mg	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	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	37.7% 159mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	78.6% 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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	61% 2074mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	203% 3050mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	41.6% 4.57mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.31% 11.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Chili Powder:

• Dried Sunflower Seed Kernels have 2.9 times more Vitamin B1 and 3.9 times more Vitamin B9 than Chili Powder Spices.
• While Chili Powder Spices contain 1023.7 times more Vitamin A, 5.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 2.2 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Chili Powder Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Chili Powder:

• Dried Sunflower Seed Kernels have 1.3 times more Selenium than Chili Powder Spices.
• While Chili Powder Spices contain 8.8 times more Calcium, 6.8 times more Iron, 1.8 times more Manganese, 6.3 times more Potassium, 659.7 times more Sodium and 1.8 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chili Powder Spices have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.7 times more Fat and 1.5 times more Omega 6 than Chili Powder Spices.
• While Chili Powder Spices contain 18.4 times more Omega 3, 5.1 times more Carbohydrate, 5.7 times more Sugars, 8.4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chili Powder Spices have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.