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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Green Hot Chili Peppers: 1250g

Oil Roasted Sunflower Seeds have 14.8 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.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Oil 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	44.7% 43.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	91% 118g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	30.3% 17g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Oil 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	22.5% 0.27mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	86.5% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	57.5% 8.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	5.83% 87.5mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	29.6% 1097g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Green Hot Chili Peppers Nutrients Per 500 Kcal

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 7.7 times more Vitamin B5 and 3.6 times more Vitamin E than Green Hot Chili Peppers.
• While 500 kcal of Raw Green Hot Chili Peppers contain more Vitamin A, 4.2 times more Vitamin B1, 4.8 times more Vitamin B2, 3.4 times more Vitamin B3, 5.2 times more Vitamin B6, 1.5 times more Vitamin B9, 3262.7 times more Vitamin C and 68.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 1.7 times more Phosphorus and 10.6 times more Selenium than Green Hot Chili Peppers.
• While 500 kcal of Raw Green Hot Chili Peppers contain 3.1 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 10.4 times more Potassium and 843.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Green Hot Chili Peppers contain similar levels of Zinc per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 17.3 times more Fat, 22.7 times more Saturated Fat and 22.2 times more Omega 6 than Green Hot Chili Peppers.
• While 500 kcal of Raw Green Hot Chili Peppers contain 6.1 times more Carbohydrate, 24.3 times more Sugars, 2.1 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Green Hot Chili Peppers offer comparable quantities of Energy per 500 calories.
• 500 calories of Green Hot Chili Peppers provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Green Hot Chili Peppers provide inadequate amounts of Omega 3 in 500 calories.