Comparing Nutrients in 5 ounces Black Pepper VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Black Pepper	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.3% 356kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	4.76% 4.62g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	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	69.7% 91g	22% 28.3g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	0.45% 0.33g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	% 3.54g	g per day for Men 19-50 years
Fiber	94% 36g	32% 12g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	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	6.02% 24μg	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	0% 0mg	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	9.83% 1.47mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 232μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Sunflower Seeds	Recommended Dietary Allowance
Calcium	62.8% 628mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48.5μg	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	172% 13.8mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	786% 18mg	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	32% 224mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Black Pepper Spices have 9 times more Vitamin A, 1.2 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.7 times more Vitamin B1, 2 times more Vitamin B2, 7.3 times more Vitamin B3, 4.6 times more Vitamin B6, 13.4 times more Vitamin B9, more Vitamin C and 33.8 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper 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 Black Pepper vs Sunflower Seeds:

• Black Pepper Spices have 5.7 times more Calcium, 1.8 times more Iron, 6.5 times more Manganese, 2.1 times more Potassium and 2.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.9 times more Magnesium, 4.2 times more Phosphorus, 10.8 times more Selenium and 4.2 times more Zinc than Black Pepper Spices.

Comparison of macro-nutrients per 5 ounces:

• Black Pepper Spices have 2.5 times more Omega 3, 3.2 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Energy, 15.8 times more Fat, 3.2 times more Saturated Fat, 33.2 times more Omega 6, 4.1 times more Sugars and 2 times more Protein than Black Pepper Spices.
• Both Black Pepper Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.