Comparing Nutrients in 300 calories Black Pepper VS Sunflower Seeds

Weight per 300 calories

• Black Pepper: 120g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Black Pepper Spices, which is very high in comparison to other foods. Black Pepper having high energy density.

Which food has more nutrients per 300 calories - Black Pepper or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Black Pepper	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.8% 76.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	1.06% 0.76g	1.86% 1.35g	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	0.38% 0.27g	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	% 0.29g	NA	g per day for Men 19-50 years
Sucrose	% 0.024g	% 1.3g	g per day for Men 19-50 years
Fiber	79.6% 30.2g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	22% 12.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.6% 32.3μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.54% 1.37mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	53% 0.69mg	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	5.08% 20.3μg	29% 117μg	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% 0mg	0.8% 0.72mg	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	8.3% 1.24mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Sunflower Seeds	Recommended Dietary Allowance
Calcium	53% 529mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	1.02% 41μg	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	145% 11.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	48.7% 204mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	663% 15.2mg	43.6% 1mg	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	27% 189mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.86μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Black Pepper vs Sunflower Seeds:

• Black Pepper Spices have 20.9 times more Vitamin A, 2.9 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B6, 5.7 times more Vitamin B9 and 14.5 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Black Pepper Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Black Pepper vs Sunflower Seeds:

• Black Pepper Spices have 13.2 times more Calcium, 1.7 times more Copper, 4.3 times more Iron, 1.2 times more Magnesium, 15.2 times more Manganese and 4.8 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Phosphorus, 4.6 times more Selenium and 1.8 times more Zinc than Black Pepper Spices.

Comparison of macro-nutrients per 300 calories:

• Black Pepper Spices have 5.9 times more Omega 3, 7.4 times more Carbohydrate and 6.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.8 times more Fat, 1.4 times more Saturated Fat and 14.3 times more Omega 6 than Black Pepper Spices.
• Both Black Pepper Spices and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Black Pepper Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.