Comparing Nutrients in 5 ounces Sunflower Seeds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Paprika	15%	30%	55%

Macro Nutrients

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	28.5% 828kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	9.48% 3.03g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	61% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	59% 76.5g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	20.2% 14.7g	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	13% 9.5g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 1.15g	g per day for Men 19-50 years
Fiber	32% 12g	130% 49.5g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	388% 3491μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	233% 3.03mg	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	80.4% 322μg	17.4% 69.5μg	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	2.2% 2mg	1.4% 1.28mg	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	332% 50mg	275% 41.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	11% 111mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	112% 1mg	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	93% 7.44mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	98% 2.25mg	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	134% 936mg	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	95% 3232mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	55.8% 6.14mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Paprika:

• Dried Sunflower Seed Kernels have 4.5 times more Vitamin B1, 4.6 times more Vitamin B9, 1.6 times more Vitamin C and 1.2 times more Vitamin E than Paprika Spice.
• While Paprika Spice contains 821 times more Vitamin A, 3.5 times more Vitamin B2, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Paprika Spice have similar amounts of Vitamin B3 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Paprika:

• Dried Sunflower Seed Kernels have 2.5 times more Copper, 1.8 times more Magnesium, 1.2 times more Manganese, 2.1 times more Phosphorus and 8.4 times more Selenium than Paprika Spice.
• While Paprika Spice contains 2.9 times more Calcium, 4 times more Iron, 3.5 times more Potassium and 7.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Paprika Spice have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 4 times more Fat, 2.1 times more Saturated Fat, 3.2 times more Omega 6 and 1.5 times more Protein than Paprika Spice.
• While Paprika Spice contains 7.6 times more Omega 3, 2.7 times more Carbohydrate, 3.9 times more Sugars and 4.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.