Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Paprika	15%	30%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	29% 839kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	9.48% 3.03g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	59% 76.5g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	% 3.73g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 1.15g	g per day for Men 19-50 years
Fiber	39.5% 15g	130% 49.5g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Oil 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	37.8% 0.45mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	275% 41.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	12.3% 123mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	95% 3232mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	55.8% 6.14mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.43% 16g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Vitamin B5, 4.8 times more Vitamin B9, 1.2 times more Vitamin C and 1.2 times more Vitamin E than Paprika Spice.
• While Paprika Spice contains more Vitamin A, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 25.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Paprika Spice have similar amounts of Vitamin B1 per 5 oz.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Paprika:

• Oil Roasted Sunflower Seed Kernels have 2.5 times more Copper, 1.3 times more Manganese, 3.6 times more Phosphorus, 12.4 times more Selenium and 1.2 times more Zinc than Paprika Spice.
• While Paprika Spice contains 2.6 times more Calcium, 4.9 times more Iron, 1.4 times more Magnesium, 4.7 times more Potassium and 22.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Energy, 4 times more Fat, 3.3 times more Saturated Fat, 4.7 times more Omega 6 and 1.4 times more Protein than Paprika Spice.
• While Paprika Spice contains 5.6 times more Omega 3, 2.4 times more Carbohydrate, 3.3 times more Sugars, more Fructose and 3.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.