Comparing Nutrients in 5 ounces Chili Powder VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Chili Powder	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.8% 400kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	47.2% 0.76g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	14% 10g	NA	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	43% 16.3g	38g per day for Men 19-50 years
Protein	34% 19g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	87.8% 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	84.3% 337μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46.8% 468mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	289% 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	121% 9.65mg	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% 1641mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	52.6% 29μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have more Vitamin A, 3.3 times more Vitamin B2, 2.8 times more Vitamin B3 and 2.6 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 8 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 Toasted 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 Toasted Sunflower Seeds:

• Chili Powder Spices have 5.8 times more Calcium, 2.5 times more Iron, 4 times more Potassium and 955.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper and 3.9 times more Phosphorus than Chili Powder Spices.
• Both Chili Powder Spices and Toasted 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 6.7 times more Omega 3, 2.4 times more Carbohydrate and 3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 4 times more Fat, 2.4 times more Saturated Fat, 5 times more Omega 6 and 1.3 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.