Comparing Nutrients in 500 calories Sauteed Green Sweet Peppers VS Sunflower Seeds

Weight per 500 calories

• Sauteed Green Sweet Peppers: 431g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 5 times more energy per unit of mass than Sauteed Green Sweet Peppers, which is very high in comparison to other foods. Sauteed Green Sweet Peppers having average energy density.

Which food has more nutrients per 500 calories - Sauteed Green Sweet Peppers or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sauteed Green Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.7% 51g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	14% 18g	13% 17g	130g per day for Men 19-50 years
Sugars	13% 9.35g	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	6.42% 4.66g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	20.4% 7.76g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	6% 3.36g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.7% 60.3μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.57% 0.48mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	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	2.16% 8.62μg	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	848% 763mg	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	40.2% 6.03mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.5% 92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.45% 34.5mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	8.14% 0.073mg	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	16% 1.3mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	8.2% 34.5mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	9.24% 64.7mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	17% 578mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.3mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	9.63% 356g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sauteed Green Sweet Peppers vs Sunflower Seeds:

• Sauteed Green Sweet Peppers have 23.5 times more Vitamin A, 636.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 22.5 times more Vitamin B9 and 5 times more Vitamin E than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet 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 Sauteed Green Sweet Peppers vs Sunflower Seeds:

• Sauteed Green Sweet Peppers have 88 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 21 times more Copper, 3.5 times more Iron, 8.1 times more Magnesium, 6.2 times more Manganese, 8.7 times more Phosphorus, 17.5 times more Selenium and 16.6 times more Zinc than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sauteed Green Sweet Peppers have 1.8 times more Saturated Fat, 64.6 times more Omega 3 and 4.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Fiber per 500 kcal.
• Both Sauteed Green Sweet Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.