Comparing Nutrients in 7 ounces Dried Red Sweet Peppers VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Red Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.5% 623kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	112% 81g	7.47% 5.4g	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	111% 42.3g	58% 22g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	852% 7666μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	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	114% 454μg	118% 470μg	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	4189% 3770mg	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	53% 7.94mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.6% 266mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	404% 3.63mg	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	258% 20.6mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	164% 3.76mg	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	93% 649mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	185% 6291mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	25.5% 383mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Red Sweet Peppers vs Roasted Sunflower Seeds:

• Freeze-dried Red Sweet Peppers have more Vitamin A, 11.3 times more Vitamin B1, 4.9 times more Vitamin B2, 2.8 times more Vitamin B6, 1357.1 times more Vitamin C and 42.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.4 times more Vitamin B5 and 6.5 times more Vitamin E than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Freeze-dried Red Sweet Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Red Sweet Peppers vs Roasted Sunflower Seeds:

• Freeze-dried Red Sweet Peppers have 1.9 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium, 3.7 times more Potassium and 64.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 3.5 times more Phosphorus, 21.4 times more Selenium and 2.2 times more Zinc than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Freeze-dried Red Sweet Peppers have 2.1 times more Omega 3, 2.9 times more Carbohydrate, 14.9 times more Sugars and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 16.6 times more Fat, 11.7 times more Saturated Fat and 22.4 times more Omega 6 than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 7 oz.
• Both Freeze-dried Red Sweet Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.