Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Green Sweet Peppers	Recommended Dietary Allowance
Energy	30.3% 877kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	5.06% 6.58g	130g per day for Men 19-50 years
Sugars	NA	4.7% 3.4g	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	2.2% 1.6g	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	% 1.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	43% 16.3g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	2.18% 1.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.3% 337μg	3.54% 14μg	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	127% 114mg	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	NA	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.74% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	10.4% 0.094mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	121% 9.65mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	7.5% 0.17mg	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% 1641mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Green Sweet Peppers per 5 oz

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

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Green Sweet Peppers:

• 5 ounces of Toasted Sunflower Seeds have 5.7 times more Vitamin B1, 10.2 times more Vitamin B2, 8.7 times more Vitamin B3, 71.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 23.8 times more Vitamin B9 than Green Sweet Peppers.
• While 5 oz of Raw Green Sweet Peppers contain more Vitamin A and 57.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Green Sweet Peppers:

• 5 ounces of Toasted Sunflower Seeds have 5.7 times more Calcium, 27.8 times more Copper, 20 times more Iron, 12.9 times more Magnesium, 17.3 times more Manganese, 57.9 times more Phosphorus, 2.8 times more Potassium and 40.8 times more Zinc than Green Sweet Peppers.
• While 5 oz of Raw Green Sweet Peppers contain 93.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Green Sweet Peppers lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 31 times more Energy, 334.1 times more Fat, 102.6 times more Saturated Fat, 9.9 times more Omega 3, 692.4 times more Omega 6, 4.4 times more Carbohydrate, 6.8 times more Fiber and 20 times more Protein than Green Sweet Peppers.
• 5 ounces of Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein