Comparing Nutrients in 7 ounces Sunflower Seeds VS Dried Pasilla Peppers

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Pasilla Peppers	12%	36%	52%

Macro Nutrients

	Sunflower Seeds	Dried Pasilla Peppers	Recommended Dietary Allowance
Energy	40% 1159kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	32.4% 31.5g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	78% 101g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	140% 53g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Pasilla Peppers	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	394% 3548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	488% 6.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	645% 8.4mg	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	113% 450μg	84.3% 337μg	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	3.1% 2.78mg	14% 12.7mg	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	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Pasilla Peppers	Recommended Dietary Allowance
Calcium	15.5% 155mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	93% 0.84mg	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	130% 10.4mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	136% 3.14mg	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	187% 1310mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	130% 4409mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.8% 29.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Dried Pasilla Peppers:

• Dried Sunflower Seed Kernels have 8.6 times more Vitamin B1 and 1.3 times more Vitamin B9 than Dried Pasilla Peppers.
• While Dried Pasilla Peppers contain 596 times more Vitamin A, 9 times more Vitamin B2, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pasilla Peppers have similar amounts of Vitamin B3 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Pasilla Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Dried Pasilla Peppers:

• Dried Sunflower Seed Kernels have 4.3 times more Copper, 2.5 times more Magnesium, 1.2 times more Manganese, 2.5 times more Phosphorus, 16.6 times more Selenium and 3.6 times more Zinc than Dried Pasilla Peppers.
• While Dried Pasilla Peppers contain 1.9 times more Iron, 3.4 times more Potassium and 9.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pasilla Peppers have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 3.2 times more Fat and 1.7 times more Protein than Dried Pasilla Peppers.
• While Dried Pasilla Peppers contain 2.6 times more Carbohydrate and 3.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Pasilla Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.