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

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cooked Frozen Chopped Red Sweet Peppers with Salt: 1875g

Oil Roasted Sunflower Seeds have 37 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 - Oil Roasted Sunflower Seeds or Cooked Frozen Chopped Red Sweet Peppers with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Frozen Chopped Red Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Oil 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	27% 26g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	47.7% 62g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	39.5% 15g	38g per day for Men 19-50 years
Protein	18% 10g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oil 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	13.5% 0.16mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	8.63% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	53% 63.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	122% 9.75mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	300% 4500mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	48% 1776g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 8.2 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, 5.9 times more Vitamin B1, 4.1 times more Vitamin B2, 9.7 times more Vitamin B3, 5 times more Vitamin B6, 1.6 times more Vitamin B9, 1385.8 times more Vitamin C and 40.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Vitamin E per 300 kcal.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Phosphorus, 10.6 times more Selenium and 2.8 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 3.4 times more Calcium, 4.5 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 5.5 times more Potassium, 2960 times more Sodium and 2275.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted 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:

• Oil Roasted Sunflower Seed Kernels have 7.7 times more Fat, 7.1 times more Saturated Fat and 10.3 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 4.1 times more Omega 3, 5.4 times more Carbohydrate, 34 times more Sugars, 2.8 times more Fiber and 1.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Energy per 300 kcal.
• Both Oil Roasted 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.