Comparing Nutrients in 5 ounces Chili Powder VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chili Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.8% 400kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	47.2% 0.76g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	14% 10g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	130% 49.3g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	34% 19g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	234% 2102μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46.8% 468mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	50.3% 211mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	52.6% 29μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	271% 4064mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have more Vitamin A, 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6, 1.5 times more Vitamin E and 39.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B5, 8.5 times more Vitamin B9 and 2 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Chili Powder Spices have 4.7 times more Calcium, 4.6 times more Iron, 2.3 times more Potassium and 955.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper, 3.9 times more Phosphorus and 3.9 times more Selenium than Chili Powder Spices.
• Both Chili Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chili Powder Spices have 7.7 times more Omega 3, 2.1 times more Carbohydrate, 2.6 times more Sugars and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 3.5 times more Fat, 2.1 times more Saturated Fat, 4.4 times more Omega 6 and 1.4 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.