Comparing Nutrients in 5 ounces Red Sweet Peppers VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Red Sweet Peppers	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	1.27% 37kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.57% 8.55g	39% 50.8g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	NA	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	4.4% 3.2g	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	% 2.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	24.7% 223μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.67% 1.4mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.61μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.3% 65.2μg	78.7% 315μg	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	201% 181mg	2.05% 1.84mg	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	15% 2.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	270% 2.43mg	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	7.6% 0.61mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	122% 2.8mg	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	5.26% 37mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sweet Peppers VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Sweet Peppers versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Sweet Peppers vs Sunflower Seed Flour:

• 5 ounces of Red Sweet Peppers have 78.5 times more Vitamin A and 98.2 times more Vitamin C than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 59 times more Vitamin B1, 3.1 times more Vitamin B2, 7.5 times more Vitamin B3, 20.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 4.8 times more Vitamin B9 than Raw Red Sweet Peppers.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Red Sweet Peppers as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Sweet Peppers vs Sunflower Seed Flour:

• 5 ounces of Red Sweet Peppers have 3.1 times more Potassium and 12.3 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 16.3 times more Calcium, 100.8 times more Copper, 15.4 times more Iron, 28.8 times more Magnesium, 17.6 times more Manganese, 26.5 times more Phosphorus, 582 times more Selenium and 19.8 times more Zinc than Raw Red Sweet Peppers.
• 5 ounces of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Sweet Peppers have 28 times more Omega 3 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 12.5 times more Energy, 8.7 times more Omega 6, 5.9 times more Carbohydrate, 2.5 times more Fiber and 48.5 times more Protein than Raw Red Sweet Peppers.
• 5 ounces of Red Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3