Comparing Nutrients in 500 calories Red Sweet Peppers VS Sunflower Seeds

Weight per 500 calories

• Red Sweet Peppers: 1923g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 22.5 times more energy per unit of mass than Raw Red Sweet Peppers, which is very high in comparison to other foods. Red Sweet Peppers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Red Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.13g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	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	89.2% 116g	13% 17g	130g per day for Men 19-50 years
Sugars	111% 80.8g	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	60% 43.5g	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	% 37.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	106% 40.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	34% 19g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	335% 3019μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	430% 5.6mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	27.4% 8.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	221% 885μg	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	2729% 2456mg	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	203% 30.4mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.5% 94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.5% 135mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	103% 8.27mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	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	71.4% 500mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	119% 4058mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	48% 1773g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Raw Red Sweet Peppers have 1175.5 times more Vitamin A, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3, 6.3 times more Vitamin B5, 4.9 times more Vitamin B6, 4.6 times more Vitamin B9, 2048.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Raw Red Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin E per 500 kcal.
• Both Raw Red 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 Red Sweet Peppers vs Sunflower Seeds:

• Raw Red Sweet Peppers have 2 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 7.3 times more Potassium, 10 times more Sodium and 437.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Copper and 23.6 times more Selenium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red Sweet Peppers have 21 times more Omega 3, 6.8 times more Carbohydrate, 36 times more Sugars and 5.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.6 times more Fat, 3.4 times more Saturated Fat and 10.3 times more Omega 6 than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Red Sweet Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.