Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Paprika	15%	30%	55%

Macro Nutrients

	Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	28.4% 825kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	9.48% 3.03g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	59% 76.5g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	% 1.15g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	130% 49.5g	38g per day for Men 19-50 years
Protein	49% 27.4g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	388% 3491μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	275% 41.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	9.92% 99mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	95% 3232mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	55.8% 6.14mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.43% 16g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Vitamin B5, 4.8 times more Vitamin B9 and 1.6 times more Vitamin C than Paprika Spice.
• While Paprika Spice contains more Vitamin A, 3.1 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 29.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Paprika Spice have similar amounts of Vitamin E per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Paprika:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Copper, 1.3 times more Manganese, 3.7 times more Phosphorus, 12.6 times more Selenium and 1.2 times more Zinc than Paprika Spice.
• While Paprika Spice contains 3.3 times more Calcium, 5.6 times more Iron, 1.4 times more Magnesium, 2.7 times more Potassium and 22.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Energy, 3.9 times more Fat, 2.4 times more Saturated Fat, 4.5 times more Omega 6 and 1.4 times more Protein than Paprika Spice.
• While Paprika Spice contains 6.6 times more Omega 3, 2.2 times more Carbohydrate, 3.8 times more Sugars and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.