Comparing Nutrients in 7 ounces Sun-dried Chile Peppers VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sun-dried Chile Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 643kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	35.7% 6.06g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	31.4% 41g	130g per day for Men 19-50 years
Sugars	112% 81.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	150% 57g	60% 23g	38g per day for Men 19-50 years
Protein	37.5% 21g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	292% 2627μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	123% 1.6mg	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	25.3% 101μg	118% 472μg	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	69.2% 62.3mg	3.1% 2.78mg	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	41.5% 6.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 215μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	404% 3.64mg	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	150% 12mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	182% 4.2mg	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	45% 316mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	109% 3711mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	NA	55μg per day for Men 19-50 years
Sodium	12% 181mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Chile Peppers VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Sun-dried Chile Peppers versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sun-dried Chile Peppers vs Toasted Sunflower Seeds:

• 7 ounces of Sun-dried Chile Peppers have more Vitamin A, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 22.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4 times more Vitamin B1, 7.4 times more Vitamin B5 and 4.7 times more Vitamin B9 than Sun-dried Hot Chile Peppers.
• Both Sun-dried Chile Peppers and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Sun-dried Hot Chile Peppers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sun-dried Chile Peppers vs Toasted Sunflower Seeds:

• 7 ounces of Sun-dried Chile Peppers have 3.8 times more Potassium and 30.3 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 8 times more Copper, 1.5 times more Magnesium, 2.6 times more Manganese, 7.3 times more Phosphorus and 5.2 times more Zinc than Sun-dried Hot Chile Peppers.
• Both Sun-dried Chile Peppers and Toasted Sunflower Seeds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sun-dried Chile Peppers have 3.4 times more Carbohydrate and 2.5 times more Fiber than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 9.8 times more Fat, 7.3 times more Saturated Fat, 3.4 times more Omega 3, 12.2 times more Omega 6 and 1.6 times more Protein than Sun-dried Hot Chile Peppers.
• 7 ounces of Sun-dried Chile Peppers provide inadequate amounts of Omega 3