Comparing Nutrients in 5 ounces Dried Red Sweet Peppers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Red Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	15.3% 445kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	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	75% 97g	22% 28.3g	130g per day for Men 19-50 years
Sugars	79.7% 57.8g	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	79.5% 30g	32% 12g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	608% 5476μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	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	65.6% 10.5mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.15mg	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	81% 325μg	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	2992% 2693mg	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	37.8% 5.67mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	135% 162μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	184% 14.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	66.2% 464mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	132% 4493mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	18.2% 274mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Red Sweet Peppers vs Sunflower Seeds:

• Freeze-dried Red Sweet Peppers have 1287.7 times more Vitamin A, 3.4 times more Vitamin B2, 1.7 times more Vitamin B6, 1357.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B5 and 8.8 times more Vitamin E than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Freeze-dried Red Sweet 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 Dried Red Sweet Peppers vs Sunflower Seeds:

• Freeze-dried Red Sweet Peppers have 1.7 times more Calcium, 2 times more Iron, 4.9 times more Potassium and 21.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 1.7 times more Magnesium, 2 times more Phosphorus, 14.3 times more Selenium and 2.1 times more Zinc than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Red Sweet Peppers have 2.4 times more Omega 3, 3.4 times more Carbohydrate, 15.6 times more Sugars and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 17.2 times more Fat, 10 times more Saturated Fat and 15.8 times more Omega 6 than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Dried Sunflower Seed Kernels have similar amounts of Protein per 5 oz.
• Both Freeze-dried Red Sweet Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.