Comparing Nutrients in 500 calories Sun-dried Chile Peppers VS Sunflower Seeds

Weight per 500 calories

• Sun-dried Chile Peppers: 154g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Sun-dried Hot Chile Peppers, which is very high in comparison to other foods. Sun-dried Chile Peppers having high energy density.

Which food has more nutrients per 500 calories - Sun-dried Chile Peppers or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.24% 8.97g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.92% 1.25g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	27.7% 4.7g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	13% 17g	130g per day for Men 19-50 years
Sugars	87.4% 63.4g	3.1% 2.24g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	117% 44.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	29% 16.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	227% 2043μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	88.6% 1.15mg	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	19.7% 78.7μg	48.6% 194μg	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	54% 48.5mg	1.33% 1.2mg	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	32.3% 4.85mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.94% 69.4mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	171% 1.54mg	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	117% 9.32mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	72.6% 1.67mg	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	35% 245mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	85% 2886mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	9.82% 5.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	9.36% 140mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 795.5 times more Vitamin A, 6.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 40.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.1 times more Vitamin B1, 2.5 times more Vitamin B9 and 6.2 times more Vitamin E than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
• Both Sun-dried Hot Chile Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 2.1 times more Iron, 5.2 times more Potassium and 18.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Copper, 2 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 8.4 times more Selenium and 2.7 times more Zinc than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sun-dried Hot Chile Peppers have 6.3 times more Carbohydrate, 28.2 times more Sugars and 6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Fat, 3 times more Saturated Fat and 4.2 times more Omega 6 than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Sun-dried Hot Chile Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.