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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cooked Frozen Chopped Red Sweet Peppers with Salt: 1875g

Roasted Sunflower Seeds have 36.4 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 - Roasted Sunflower Seeds or Cooked Frozen Chopped Red Sweet Peppers with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Chopped Red Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Roasted 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	26.5% 25.7g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	47.7% 62g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	39.5% 15g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	200% 1800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	8.63% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	53% 63.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	122% 9.75mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	39.7% 1350mg	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	300% 4500mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	48% 1776g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 8.4 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 more Vitamin A, 17.5 times more Vitamin B1, 4.6 times more Vitamin B2, 5.6 times more Vitamin B3, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, 1070.5 times more Vitamin C, 1.5 times more Vitamin E and 45.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Phosphorus, 10.9 times more Selenium and 2.9 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 4.2 times more Calcium, 5 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 3.1 times more Potassium, 2910 times more Sodium and 2870.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.6 times more Fat, 5.3 times more Saturated Fat and 10 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 4.7 times more Omega 3, 5 times more Carbohydrate, 38.1 times more Sugars, 2.6 times more Fiber and 1.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.