Comparing Nutrients in 500 calories Red Sweet Peppers VS Roasted Sunflower Seeds

Weight per 500 calories

• Red Sweet Peppers: 1923g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 22.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Red Sweet Peppers	Roasted 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	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.13g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	166% 28g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	111% 80.8g	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	106% 40.4g	25% 9.54g	38g per day for Men 19-50 years
Protein	34% 19g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	335% 3019μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	430% 5.6mg	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.5% 94μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.5% 135mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	119% 4058mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	48% 1773g	0.028% 1.03g	3700g per day for Men 19-50 years

Red Sweet Peppers VS Roasted Sunflower Seeds Nutrients Per 500 Kcal

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

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

• 500 calories of Red Sweet Peppers have more Vitamin A, 11.4 times more Vitamin B1, 7.7 times more Vitamin B2, 3.1 times more Vitamin B3, 8.1 times more Vitamin B6, 4.3 times more Vitamin B9, 2041.8 times more Vitamin C, 1.4 times more Vitamin E and 40.6 times more Vitamin K than Roasted Sunflower Seeds.
• Both Red Sweet Peppers and Roasted Sunflower Seeds provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Raw Red Sweet Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Sweet Peppers vs Roasted Sunflower Seeds:

• 500 calories of Red Sweet Peppers have 2.2 times more Calcium, 2.5 times more Iron, 2.1 times more Magnesium, 5.6 times more Potassium and 1720.1 times more Water than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Copper, 2 times more Phosphorus and 35.4 times more Selenium than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Roasted Sunflower Seeds contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Red Sweet Peppers lack sufficient amounts of Selenium
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Sweet Peppers have 18.2 times more Omega 3, 5.6 times more Carbohydrate, 34.4 times more Sugars and 4.2 times more Fiber than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 7.4 times more Fat, 4 times more Saturated Fat and 14.6 times more Omega 6 than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3