Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Banana Pepper

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Banana Pepper: 1852g

Toasted Sunflower Seeds have 22.9 times more energy per 100g than Banana Pepper. It has very high energy density when compared to other foods. Raw Banana Pepper having very low energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Banana Pepper?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Banana Pepper	21%	13%	66%

Macro Nutrients

	Toasted Sunflower Seeds	Banana Pepper	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	26% 4.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	76.2% 99g	130g per day for Men 19-50 years
Sugars	NA	50% 36g	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	24.4% 9.3g	166% 63g	38g per day for Men 19-50 years
Protein	25% 14g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Banana Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	35% 315μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	509% 6.6mg	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	48% 192μg	134% 537μg	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	1.26% 1.13mg	1702% 1531mg	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	NA	85% 12.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Banana Pepper	Recommended Dietary Allowance
Calcium	4.6% 46mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	193% 1.74mg	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	68.8% 5.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	75% 315mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	80.5% 1.85mg	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	134% 935mg	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	139% 4741mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	46% 1700g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Banana Pepper Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Banana Pepper?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Banana Pepper:

• 500 kcal of Raw Banana Pepper contain more Vitamin A, 5.7 times more Vitamin B1, 4.3 times more Vitamin B2, 6.8 times more Vitamin B3, 10.2 times more Vitamin B6, 2.8 times more Vitamin B9 and 1354.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Banana Pepper provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Banana Pepper have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Banana Pepper:

• 500 calories of Toasted Sunflower Seeds have 1.6 times more Phosphorus than Banana Pepper.
• While 500 kcal of Raw Banana Pepper contain 5.6 times more Calcium, 1.5 times more Iron, 3 times more Magnesium, 12 times more Potassium, 99.3 times more Sodium and 2104.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Banana Pepper contain similar levels of Copper, Manganese and Zinc per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 5.5 times more Fat, 5.4 times more Saturated Fat and 6.8 times more Omega 6 than Banana Pepper.
• While 500 kcal of Raw Banana Pepper contain 6 times more Carbohydrate, 6.8 times more Fiber and 2.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Banana Pepper offer comparable quantities of Energy per 500 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Banana Pepper provide inadequate amounts of Omega 3 in 500 calories.