Comparing Nutrients in 5 ounces Paprika VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Paprika	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.8% 400kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	9.48% 3.03g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	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	59% 76.5g	22% 28.3g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	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	13% 9.5g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	% 3.54g	g per day for Men 19-50 years
Fiber	130% 49.5g	32% 12g	38g per day for Men 19-50 years
Protein	35.8% 20g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Paprika	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	388% 3491μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.3mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.56mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	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	17.4% 69.5μg	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	1.4% 1.28mg	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	275% 41.2mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.5% 325mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	375% 30mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	63.6% 445mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	95% 3232mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	55.8% 6.14mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Paprika Spice has 821 times more Vitamin A, 3.5 times more Vitamin B2, 1.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Vitamin B1, 4.6 times more Vitamin B9 and 1.6 times more Vitamin C than Paprika Spice.
• Both Paprika Spice and Dried Sunflower Seed Kernels have similar amounts of Vitamin E per 5 oz.
• Both Paprika Spice 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 Paprika vs Sunflower Seeds:

• Paprika Spice has 2.9 times more Calcium, 4 times more Iron, 3.5 times more Potassium and 7.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Copper, 1.8 times more Magnesium, 2.1 times more Phosphorus and 8.4 times more Selenium than Paprika Spice.
• Both Paprika Spice and Dried Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Paprika Spice has 7.6 times more Omega 3, 2.7 times more Carbohydrate, 3.9 times more Sugars and 4.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 4 times more Fat, 2.1 times more Saturated Fat, 3.2 times more Omega 6 and 1.5 times more Protein than Paprika Spice.
• Both Paprika Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.