Comparing Nutrients in 500 calories Boiled Red Sweet Peppers with Salt VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Boiled Red Sweet Peppers with Salt: 1923g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 22.8 times more energy per unit of mass than Boiled and Drained Red Sweet Peppers with Salt, which is very high in comparison to other foods. Boiled Red Sweet Peppers with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Red Sweet Peppers with Salt or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers with Salt	12%	6%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Red Sweet Peppers with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	15% 19.3g	130g per day for Men 19-50 years
Sugars	116% 84.4g	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	60.7% 23g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	314% 2827μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.13mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.5mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	345% 4.5mg	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	77% 308μg	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	3654% 3288mg	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	212% 31.7mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.3% 173mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	111% 8.85mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	45.8% 192mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	49.5% 346mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	94% 3192mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	305% 4577mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	47.7% 1767g	0.035% 1.3g	3700g per day for Men 19-50 years

Boiled Red Sweet Peppers With Salt VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Sweet Peppers with Salt or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Boiled Red Sweet Peppers with Salt vs Oil Roasted Sunflower Seeds:

• 500 calories of Boiled Red Sweet Peppers with Salt have more Vitamin A, 4.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 6.7 times more Vitamin B6, 1.6 times more Vitamin B9, 3539.6 times more Vitamin C and 37.5 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 3.9 times more Vitamin B5 than Boiled and Drained Red Sweet Peppers with Salt.
• Both Boiled Red Sweet Peppers with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Red Sweet Peppers with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Red Sweet Peppers with Salt vs Oil Roasted Sunflower Seeds:

• 500 calories of Boiled Red Sweet Peppers with Salt have 2.4 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 7.8 times more Potassium, 1806.4 times more Sodium and 1358.3 times more Water than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.8 times more Phosphorus, 11.4 times more Selenium and 1.9 times more Zinc than Boiled and Drained Red Sweet Peppers with Salt.
• Both Boiled Red Sweet Peppers with Salt and Oil Roasted Sunflower Seeds contain similar levels of Copper per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Sweet Peppers with Salt have 2.8 times more Omega 3, 6.1 times more Carbohydrate, 32.1 times more Sugars and 2.6 times more Fiber than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 11.3 times more Fat, 10.7 times more Saturated Fat and 15.6 times more Omega 6 than Boiled and Drained Red Sweet Peppers with Salt.
• Both Boiled Red Sweet Peppers with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3