Comparing Nutrients in 5 ounces Chili Powder VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chili Powder	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.8% 400kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	47.2% 0.76g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	22% 28.3g	130g per day for Men 19-50 years
Sugars	14% 10g	5.12% 3.7g	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	8.4% 6.1g	NA	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	% 3.03g	NA	g per day for Men 19-50 years
Sucrose	% 1.08g	% 3.54g	g per day for Men 19-50 years
Fiber	130% 49.3g	32% 12g	38g per day for Men 19-50 years
Protein	34% 19g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	234% 2102μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	147% 1.9mg	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	9.92% 39.7μg	80.4% 322μg	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	1.1% 0.99mg	2.2% 2mg	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	360% 54mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Sunflower Seeds	Recommended Dietary Allowance
Calcium	46.8% 468mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	283% 2.55mg	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	307% 24.5mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	50.3% 211mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	120% 2.76mg	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	60.7% 425mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	52.6% 29μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	271% 4064mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chili Powder vs Sunflower Seeds:

• Chili Powder Spices have 494.3 times more Vitamin A, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Vitamin B1, 1.3 times more Vitamin B5, 8.1 times more Vitamin B9 and 2 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin E per 5 oz.
• Both Chili Powder Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chili Powder vs Sunflower Seeds:

• Chili Powder Spices have 4.2 times more Calcium, 3.3 times more Iron, 3 times more Potassium and 318.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 2.2 times more Magnesium, 2.2 times more Phosphorus and 2.6 times more Selenium than Chili Powder Spices.
• Both Chili Powder Spices and Dried Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chili Powder Spices have 8.9 times more Omega 3, 2.5 times more Carbohydrate, 2.7 times more Sugars and 4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 3.6 times more Fat, 1.8 times more Saturated Fat, 3.1 times more Omega 6 and 1.5 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.