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

Weight per 500 calories

• Red or Cayenne Pepper: 157g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Red or Cayenne Pepper Spice, which is very high in comparison to other foods. Red or Cayenne Pepper having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Red or Cayenne Pepper	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	16% 5.13g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	71.3% 12g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	13% 17g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	113% 42.8g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	33.7% 19g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	364% 3272μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.5% 13.7mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.85mg	88.6% 1.15mg	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	41.7% 167μg	48.6% 194μg	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	133% 120mg	1.33% 1.2mg	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	313% 47mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red or Cayenne Pepper	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.3% 233mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	171% 1.54mg	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	153% 12.3mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	57% 239mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	137% 3.14mg	72.6% 1.67mg	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	66% 461mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	93% 3167mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	25% 14μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Red or Cayenne Pepper Spice has 1273.9 times more Vitamin A, 4.8 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B6, 100.2 times more Vitamin C, 1.6 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1 than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
• Both Red or Cayenne Pepper Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Red or Cayenne Pepper Spice has 3.5 times more Calcium, 2.7 times more Iron, 1.9 times more Manganese and 5.7 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Copper and 3.3 times more Selenium than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Red or Cayenne Pepper Spice has 1.3 times more Saturated Fat, 20.2 times more Omega 3, 5.2 times more Carbohydrate, 7.2 times more Sugars and 5.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat and 1.6 times more Omega 6 than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Red or Cayenne Pepper Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.