Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Red or Cayenne Pepper

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Red or Cayenne Pepper: 157g

Roasted Sunflower Seeds have 1.8 times more energy per 100g than Red or Cayenne Pepper. It has very high energy density when compared to other foods. Red or Cayenne Pepper Spice having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Red or Cayenne Pepper?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Roasted Sunflower Seeds	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	16% 5.13g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	71.3% 12g	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	68.5% 89g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	22.4% 16.3g	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	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	113% 42.8g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	364% 3272μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	85.5% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	296% 3.85mg	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	41.7% 167μg	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	133% 120mg	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	313% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	6% 60mg	23.3% 233mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	65% 0.59mg	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	153% 12.3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	137% 3.14mg	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	66% 461mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	93% 3167mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	25% 14μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	3.14% 47mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Red or Cayenne Pepper:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B9 than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains more Vitamin A, 5.7 times more Vitamin B1, 6.8 times more Vitamin B2, 2.3 times more Vitamin B3, 5.6 times more Vitamin B6, 99.9 times more Vitamin C, 2.1 times more Vitamin E and 54.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Red or Cayenne Pepper:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Copper, 2.2 times more Phosphorus and 4.9 times more Selenium than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 3.9 times more Calcium, 3.8 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese and 4.3 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Red or Cayenne Pepper Spice have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Fat and 2.3 times more Omega 6 than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 17.5 times more Omega 3, 4.3 times more Carbohydrate, 6.9 times more Sugars and 4.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Red or Cayenne Pepper Spice have similar amounts of Energy, Saturated Fat and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Red or Cayenne Pepper Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.