Comparing Nutrients in 500 calories Sunflower Seeds VS Jalapeno Peppers

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Jalapeno Peppers: 1724g

Sunflower Seeds have 20.1 times more energy per 100g than Jalapeno Peppers. It has very high energy density when compared to other foods. Raw Jalapeno Peppers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Sunflower Seeds	Jalapeno Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	6.58% 6.38g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	54% 0.86g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	86.2% 112g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	98% 71g	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	62.5% 45.3g	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	% 25.5g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	127% 48.3g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	556% 7.22mg	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	48.6% 194μg	116% 466μg	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	1.33% 1.2mg	2272% 2045mg	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	201% 30mg	411% 61.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	88% 0.79mg	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	56% 4.5mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	72.7% 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	80.7% 565mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	126% 4276mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	42.7% 1581g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1 than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 362.5 times more Vitamin A, 4 times more Vitamin B2, 3.1 times more Vitamin B3, 5.6 times more Vitamin B5, 6.3 times more Vitamin B6, 2.4 times more Vitamin B9, 1706 times more Vitamin C, 2 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Jalapeno Peppers:

• Dried Sunflower Seed Kernels have 1.9 times more Copper, 1.3 times more Phosphorus, 6.6 times more Selenium and 1.8 times more Zinc than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 3.1 times more Calcium, 7.7 times more Potassium and 390.4 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Jalapeno Peppers have similar amounts of Iron, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 6.9 times more Fat, 2.4 times more Saturated Fat and 18.5 times more Omega 6 than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 16.8 times more Omega 3, 6.5 times more Carbohydrate, 31.7 times more Sugars and 6.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Jalapeno Peppers have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Jalapeno Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.