Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Canned Hot Pickled Peppers

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Hot Pickled Peppers	13%	14%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Energy	29% 839kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	4.97% 6.46g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	3.13% 2.27g	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	0% 0g	1.8% 1.3g	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	% 1.05g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	5.67% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	11.4% 0.15mg	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	83% 332μg	4.6% 18.4μg	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	1.73% 1.56mg	19.4% 17.4mg	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	343% 51.5mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	7.1% 0.064mg	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	76% 6.07mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	3.2% 0.074mg	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	231% 1615mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	135% 2027mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Canned Hot Pickled Peppers:

• Oil Roasted Sunflower Seed Kernels have 8.6 times more Vitamin B1, 12.2 times more Vitamin B2, 12 times more Vitamin B3, 34.7 times more Vitamin B5, 7.5 times more Vitamin B6, 18 times more Vitamin B9 and 40.4 times more Vitamin E than Canned Hot Pickled Peppers.
• While Canned Hot Pickled Peppers contain more Vitamin A, 11.2 times more Vitamin C and 7.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Hot Pickled Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Canned Hot Pickled Peppers:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Calcium, 40.1 times more Copper, 13.4 times more Iron, 21.2 times more Magnesium, 40 times more Manganese, 87.6 times more Phosphorus, 4.3 times more Potassium, 195.5 times more Selenium and 57.9 times more Zinc than Canned Hot Pickled Peppers.
• While Canned Hot Pickled Peppers contain 476.7 times more Sodium and 58.6 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 26.9 times more Energy, 128.3 times more Fat, 115.9 times more Saturated Fat, 2.7 times more Omega 3, 302.7 times more Omega 6, 5 times more Carbohydrate, 1.9 times more Sugars, 4.1 times more Fiber and 25.1 times more Protein than Canned Hot Pickled Peppers.
• While Canned Hot Pickled Peppers contain more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Hot Pickled Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.