Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Green Hot Chili Peppers

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Green Hot Chili Peppers: 1250g

Roasted Sunflower Seeds have 14.6 times more energy per 100g than Green Hot Chili Peppers. It has very high energy density when compared to other foods. Raw Green Hot Chili Peppers having low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Green Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	91% 118g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	88% 63.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	82% 738μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	86.5% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	267% 3.48mg	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	51% 204μg	72% 288μg	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	1.34% 1.2mg	3368% 3031mg	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	149% 22.4mg	57.5% 8.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	6% 60mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	242% 2.18mg	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	41% 3.26mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	129% 2.96mg	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	142% 992mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	5.83% 87.5mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	29.6% 1097g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Green Hot Chili Peppers:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.9 times more Vitamin B5 and 2.6 times more Vitamin E than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain more Vitamin A, 12.4 times more Vitamin B1, 5.3 times more Vitamin B2, 2 times more Vitamin B3, 5 times more Vitamin B6, 1.4 times more Vitamin B9, 2520.3 times more Vitamin C and 77.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Green Hot Chili Peppers:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Phosphorus, 10.9 times more Selenium and 1.2 times more Zinc than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 3.7 times more Calcium, 1.4 times more Copper, 4.6 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 5.8 times more Potassium, 34 times more Sodium and 1063.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 17.1 times more Fat, 17.1 times more Saturated Fat and 21.7 times more Omega 6 than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 5.7 times more Carbohydrate, 27.2 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Green Hot Chili Peppers have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Green Hot Chili Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.