Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Paprika

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Paprika: 106g

Toasted Sunflower Seeds have 2.2 times more energy per 100g than Paprika. It has very high energy density when compared to other foods. Paprika Spice having high energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Paprika?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Paprika	15%	30%	55%

Macro Nutrients

	Toasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	98% 37g	38g per day for Men 19-50 years
Protein	15% 8.34g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Toasted 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% 0.16mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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% 115μg	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	0.75% 0.68mg	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	NA	206% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	71% 85.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	71.3% 2426mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	4.82% 72.3mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.32% 12g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Paprika Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Paprika?

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

• 300 calories of Toasted Sunflower Seeds have 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Paprika.
• While 300 kcal of Paprika Spice contain more Vitamin A, 2.2 times more Vitamin B1, 9.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 5.8 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Toasted Sunflower Seed Kernels no Salt as well as Paprika Spice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Paprika:

• 300 calories of Toasted Sunflower Seeds have 1.7 times more Phosphorus than Paprika.
• While 300 kcal of Paprika Spice contain 8.8 times more Calcium, 6.8 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 10.2 times more Potassium and 1.8 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Paprika contain similar levels of Copper per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 2 times more Fat, 1.3 times more Saturated Fat and 2.3 times more Omega 6 than Paprika.
• While 300 kcal of Paprika Spice contain 12.6 times more Omega 3, 5.8 times more Carbohydrate, 6.7 times more Fiber and 1.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Paprika offer comparable quantities of Energy per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3