Comparing Nutrients in 7 ounces Canned Green Chili Peppers VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Green Chili Peppers	12%	10%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Green Chili Peppers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.02% 9.13g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	NA	0% 0g	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	55.4% 21g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Green Chili Peppers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.78% 1.24mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	121% 1.57mg	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	26.8% 107μg	116% 464μg	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	75.4% 68mg	2.43% 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	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Chili Peppers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	NA	398% 3.58mg	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	33% 2.64mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	3.1% 22mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	52.5% 788mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	5% 185g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Green Chili Peppers vs Oil Roasted Sunflower Seeds:

• Canned Green Chili Peppers have 31.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 9.3 times more Vitamin B2, 6.6 times more Vitamin B3, 82.6 times more Vitamin B5, 6.6 times more Vitamin B6 and 4.3 times more Vitamin B9 than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Green Chili Peppers vs Oil Roasted Sunflower Seeds:

• Canned Green Chili Peppers have 132.3 times more Sodium and 60.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Calcium, 3.2 times more Iron, 31.8 times more Magnesium, 103.5 times more Phosphorus, 4.3 times more Potassium, 260.7 times more Selenium and 57.9 times more Zinc than Canned Green Chili Peppers.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels contain 28.2 times more Energy, 190 times more Fat, 252.4 times more Saturated Fat, 13.5 times more Omega 3, 235.9 times more Omega 6, 5 times more Carbohydrate, 6.2 times more Fiber and 27.9 times more Protein than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.