Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Black Pepper	13%	9%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Energy	30.3% 877kcal	12.3% 356kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	4.76% 4.62g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	5.8% 0.98g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	0.45% 0.33g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	43% 16.3g	94% 36g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	31.7% 0.41mg	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	84.3% 337μg	6.02% 24μg	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	0% 0mg	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	9.83% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	193% 232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Black Pepper	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	209% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 48.5μg	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	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	786% 18mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	55.4% 1884mg	3400mg per day for Men 19-50 years
Selenium	NA	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Black Pepper per 5 oz

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

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Black Pepper:

• 5 ounces of Toasted Sunflower Seeds have 3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 5 times more Vitamin B5, 2.8 times more Vitamin B6 and 14 times more Vitamin B9 than Black Pepper.
• While 5 oz of Black Pepper Spices contain more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Toasted Sunflower Seed Kernels no Salt as well as Black Pepper Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Black Pepper:

• 5 ounces of Toasted Sunflower Seeds have 1.4 times more Copper, 7.3 times more Phosphorus and 4.5 times more Zinc than Black Pepper.
• While 5 oz of Black Pepper Spices contain 7.8 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 6 times more Manganese and 2.7 times more Potassium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 2.5 times more Energy, 17.4 times more Fat, 4.3 times more Saturated Fat, 53.9 times more Omega 6 and 1.7 times more Protein than Black Pepper.
• While 5 oz of Black Pepper Spices contain 1.9 times more Omega 3, 3.1 times more Carbohydrate and 2.2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.