Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cooked Frozen Chopped Red Sweet Peppers with Salt

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cooked Frozen Chopped Red Sweet Peppers with Salt: 3125g

Roasted Sunflower Seeds have 36.4 times more energy per 100g than Cooked Frozen Chopped Red Sweet Peppers with Salt. It has very high energy density when compared to other foods. Boiled Chopped Frozen Red Sweet Peppers, drained with Salt having very low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cooked Frozen Chopped Red Sweet Peppers with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Chopped Red Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.64% 0.84g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	16.5% 2.8g	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	79.6% 103g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	123% 89.4g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	333% 3000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	211% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	260% 3.38mg	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	78% 313μg	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	1431% 1288mg	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	225% 33.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	88.5% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	153% 1.38mg	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	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	132% 3.03mg	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	58% 406mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	66% 2250mg	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	500% 7500mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	14.2% 1.56mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	80% 2959g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.4 times more Vitamin B5 than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain more Vitamin A, 17.5 times more Vitamin B1, 4.6 times more Vitamin B2, 5.6 times more Vitamin B3, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, 1070.5 times more Vitamin C, 1.5 times more Vitamin E and 45.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Phosphorus, 10.9 times more Selenium and 2.9 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 4.2 times more Calcium, 5 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 3.1 times more Potassium, 2910 times more Sodium and 2870.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.6 times more Fat, 5.3 times more Saturated Fat and 10 times more Omega 6 than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 4.7 times more Omega 3, 5 times more Carbohydrate, 38.1 times more Sugars, 2.6 times more Fiber and 1.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.