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

Weight per 500 calories

• Sun-dried Chile Peppers: 154g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sun-dried Chile Peppers	Oil Roasted 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	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	3.92% 1.25g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	27.7% 4.7g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	15% 19.3g	130g per day for Men 19-50 years
Sugars	87.4% 63.4g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	117% 44.3g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	29% 16.3g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	227% 2043μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.94% 69.4mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	169% 1.52mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	76.4% 1.76mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	85% 2886mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	9.82% 5.4μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	9.36% 140mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.035% 1.3g	3700g per day for Men 19-50 years

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

• Sun-dried Hot Chile Peppers have more Vitamin A, 7.9 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6, 52.2 times more Vitamin C and 63.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 4 times more Vitamin B5, 2.5 times more Vitamin B9 and 6.3 times more Vitamin E than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 2.6 times more Iron, 1.3 times more Magnesium, 7.1 times more Potassium and 55.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Copper, 1.4 times more Manganese, 3.9 times more Phosphorus, 12.2 times more Selenium and 2.8 times more Zinc than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sun-dried Hot Chile Peppers have 5.6 times more Carbohydrate, 24.1 times more Sugars and 4.9 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Fat, 4.8 times more Saturated Fat and 6.1 times more Omega 6 than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Sun-dried Hot Chile Peppers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.