Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Serrano Peppers

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Serrano Peppers: 938g

Roasted Sunflower Seeds have 18.2 times more energy per 100g than Serrano Peppers. It has very high energy density when compared to other foods. Raw Serrano Peppers having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Serrano Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	4.25% 4.13g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	48.3% 63g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	49.5% 36g	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	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	91% 34.7g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 441μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	58.4% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	364% 4.73mg	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	30.5% 122μg	54% 216μg	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	468% 421mg	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	89.7% 13.5mg	43% 6.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Serrano Peppers	Recommended Dietary Allowance
Calcium	3.6% 36mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	134% 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	24.5% 1.96mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	76.2% 1.75mg	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	85% 595mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	84% 2859mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	6.25% 94mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	23% 846g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B5 and 2.1 times more Vitamin E than Raw Serrano Peppers.
• While Raw Serrano Peppers contain more Vitamin A, 9.3 times more Vitamin B1, 6 times more Vitamin B2, 4 times more Vitamin B3, 11.4 times more Vitamin B6, 1.8 times more Vitamin B9, 583.3 times more Vitamin C and 79.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Serrano Peppers:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Phosphorus and 10.9 times more Selenium than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 2.9 times more Calcium, 1.3 times more Copper, 4.1 times more Iron, 3.1 times more Magnesium, 1.6 times more Manganese, 6.5 times more Potassium, 60.6 times more Sodium and 1367.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Serrano Peppers have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Fat, 4.9 times more Saturated Fat and 8.3 times more Omega 6 than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.6 times more Omega 3, 5.1 times more Carbohydrate, 25.5 times more Sugars, 6.1 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Serrano Peppers have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Serrano Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.