Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Paprika

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Paprika: 106g

Oil Roasted Sunflower Seeds have 2.1 times more energy per 100g than Paprika. It has very high energy density when compared to other foods. Paprika Spice having high energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Paprika?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Paprika	15%	30%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	45.8% 7.8g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	15% 11g	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	9.85% 7.14g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.86g	g per day for Men 19-50 years
Fiber	14% 5.37g	98% 37g	38g per day for Men 19-50 years
Protein	18% 10g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	291% 2620μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	175% 2.28mg	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	13% 52μg	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	1.06% 0.96mg	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	206% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	71% 85.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	4.4% 44mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	84.3% 0.76mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	73.5% 1.7mg	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	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	71.3% 2426mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	4.82% 72.3mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.32% 12g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Paprika Spice.
• While Paprika Spice contains more Vitamin A, 2.2 times more Vitamin B1, 9.2 times more Vitamin B2, 5.1 times more Vitamin B3, 5.7 times more Vitamin B6, 1.7 times more Vitamin E and 54.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Copper, 1.7 times more Phosphorus and 5.9 times more Selenium than Paprika Spice.
• While Paprika Spice contains 5.5 times more Calcium, 10.4 times more Iron, 2.9 times more Magnesium, 1.6 times more Manganese, 9.9 times more Potassium, 47.6 times more Sodium and 1.7 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Fat, 1.6 times more Saturated Fat and 2.2 times more Omega 6 than Paprika Spice.
• While Paprika Spice contains 11.7 times more Omega 3, 5 times more Carbohydrate, 7 times more Sugars, more Fructose, 6.9 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Paprika Spice have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.