Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Chili Powder

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Chili Powder: 106g

Oil Roasted 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.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Chili Powder?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Chili Powder	14%	34%	52%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	8.2% 2.6g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	40.7% 53g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	% 2.28g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.81g	g per day for Men 19-50 years
Fiber	14% 5.37g	97% 37g	38g per day for Men 19-50 years
Protein	18% 10g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	175% 1578μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	270% 40.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	94% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Calcium	4.4% 44mg	35% 351mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	37.7% 159mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	61% 2074mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	203% 3050mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	41.6% 4.57mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.31% 11.4g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Chili Powder Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Chili Powder?

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

• 300 calories of Oil Roasted Sunflower Seeds have 3.7 times more Vitamin B5 and 4 times more Vitamin B9 than Chili Powder.
• While 300 kcal of Chili Powder Spices contain more Vitamin A, 1.6 times more Vitamin B1, 7 times more Vitamin B2, 5.9 times more Vitamin B3, 5.6 times more Vitamin B6, 2.2 times more Vitamin E and 71.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Chili Powder Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Oil Roasted Sunflower Seeds have 1.8 times more Phosphorus and 1.8 times more Selenium than Chili Powder.
• While 300 kcal of Chili Powder Spices contain 8 times more Calcium, 8.5 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 8.5 times more Potassium, 2006.2 times more Sodium and 1.7 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Chili Powder contain similar levels of Copper per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 1.7 times more Fat, 1.4 times more Saturated Fat and 2.2 times more Omega 6 than Chili Powder.
• While 300 kcal of Chili Powder Spices contain 13.8 times more Omega 3, 4.6 times more Carbohydrate, 4.9 times more Sugars, more Fructose, 6.9 times more Fiber and 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Chili Powder offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3