Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Paprika

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Paprika: 177g

Roasted Sunflower Seeds have 2.1 times more energy per 100g than Paprika. It has very high energy density when compared to other foods. Paprika Spice having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Paprika?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Paprika	15%	30%	55%

Macro Nutrients

	Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	76.3% 13g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	25.3% 18.3g	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	16.4% 12g	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	% 4.66g	g per day for Men 19-50 years
Sucrose	NA	% 1.44g	g per day for Men 19-50 years
Fiber	25% 9.54g	163% 62g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	44.8% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	485% 4367μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	292% 3.8mg	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	21.7% 87μg	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	1.77% 1.6mg	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	344% 51.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	119% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	6% 60mg	40.6% 406mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	140% 1.26mg	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	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	123% 2.8mg	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	142% 992mg	79.5% 557mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	119% 4043mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	20.3% 11μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	8.04% 121mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	69.8% 7.68mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Paprika:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Paprika Spice.
• While Paprika Spice contains more Vitamin A, 6.4 times more Vitamin B1, 10.3 times more Vitamin B2, 2.9 times more Vitamin B3, 5.5 times more Vitamin B6, 2.3 times more Vitamin E and 61.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Paprika Spice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Paprika:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Copper, 1.8 times more Phosphorus and 6.1 times more Selenium than Paprika Spice.
• While Paprika Spice contains 6.8 times more Calcium, 11.5 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 5.5 times more Potassium, 46.8 times more Sodium and 1.7 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Fat and 2.2 times more Omega 6 than Paprika Spice.
• While Paprika Spice contains 13.5 times more Omega 3, 4.6 times more Carbohydrate, 7.8 times more Sugars, 6.5 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 Paprika Spice have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.