Comparing Nutrients in 5 ounces Sun-dried Chile Peppers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 459kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.24g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	22% 28.3g	130g per day for Men 19-50 years
Sugars	80.3% 58.2g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	107% 40.7g	32% 12g	38g per day for Men 19-50 years
Protein	26.8% 15g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	209% 1877μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	147% 1.9mg	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	18% 72.3μg	80.4% 322μg	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	49.5% 44.5mg	2.2% 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	29.7% 4.45mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	283% 2.55mg	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	107% 8.56mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	29.7% 125mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	120% 2.76mg	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	32% 225mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	78% 2651mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 441.3 times more Vitamin A, 3.4 times more Vitamin B2, 22.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.3 times more Vitamin B1, 1.7 times more Vitamin B6, 4.5 times more Vitamin B9 and 11.2 times more Vitamin E than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Sun-dried Hot Chile Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 2.9 times more Potassium and 10.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 7.9 times more Copper, 3.7 times more Magnesium, 2.4 times more Manganese, 4.2 times more Phosphorus, 15.1 times more Selenium and 4.9 times more Zinc than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sun-dried Hot Chile Peppers have 3.5 times more Carbohydrate, 15.7 times more Sugars and 3.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 8.9 times more Fat, 5.5 times more Saturated Fat, 2.6 times more Omega 3, 7.5 times more Omega 6 and 2 times more Protein than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.