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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sun-dried Chile Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 459kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.24g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	26.2% 34g	130g per day for Men 19-50 years
Sugars	80.3% 58.2g	5.34% 3.87g	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	107% 40.7g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	26.8% 15g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	209% 1877μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	29.7% 125mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	78% 2651mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Sun-dried Hot Chile Peppers have more Vitamin A, 4.9 times more Vitamin B2, 1.2 times more Vitamin B3, 22.4 times more Vitamin C and 40.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 7.4 times more Vitamin B5, 4.6 times more Vitamin B9 and 8.3 times more Vitamin E than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Sun-dried Hot Chile Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Sun-dried Hot Chile Peppers have 1.6 times more Iron, 2.2 times more Potassium and 30.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 8 times more Copper, 1.5 times more Magnesium, 2.6 times more Manganese, 7.3 times more Phosphorus, 22.7 times more Selenium and 5.2 times more Zinc than Sun-dried Hot Chile Peppers.

Comparison of macro-nutrients per 5 ounces:

• Sun-dried Hot Chile Peppers have 2.9 times more Carbohydrate, 15 times more Sugars and 2.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 8.6 times more Fat, 6.4 times more Saturated Fat, 3 times more Omega 3, 10.7 times more Omega 6 and 1.8 times more Protein than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.