Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS White Pepper

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
White Pepper	12%	6%	82%

Macro Nutrients

	Roasted Sunflower Seeds	White Pepper	Recommended Dietary Allowance
Energy	40% 1155kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	3.9% 1.24g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	105% 136g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	58% 22g	137% 52g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	White Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	15.3% 0.2mg	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	118% 470μg	4.96% 20μg	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	46.3% 41.7mg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	White Pepper	Recommended Dietary Allowance
Calcium	14% 139mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	201% 1.8mg	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	94% 7.54mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	371% 8.53mg	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	327% 2292mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS White Pepper per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of White Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs White Pepper:

• 7 ounces of Roasted Sunflower Seeds have 4.8 times more Vitamin B1, 2 times more Vitamin B2, 33.2 times more Vitamin B3, 8 times more Vitamin B6 and 23.7 times more Vitamin B9 than White Pepper.
• While 7 oz of White Pepper Spices contain 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of White Pepper have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as White Pepper Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs White Pepper:

• 7 ounces of Roasted Sunflower Seeds have 2 times more Copper, 1.4 times more Magnesium, 6.6 times more Phosphorus, 11.6 times more Potassium, 25.6 times more Selenium and 4.7 times more Zinc than White Pepper.
• While 7 oz of White Pepper Spices contain 3.8 times more Calcium, 3.8 times more Iron and 2 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 2 times more Energy, 23.5 times more Fat, 8.3 times more Saturated Fat and 1.9 times more Protein than White Pepper.
• While 7 oz of White Pepper Spices contain 2.9 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.