Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	40.5% 1175kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	9.86% 3.16g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	60% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	6.44% 8.37g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	5.94% 4.3g	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	0% 0g	2.96% 2.14g	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	% 1.47g	% 2.16g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 0g	g per day for Men 19-50 years
Fiber	55.4% 21g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	71% 40g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	30% 0.39mg	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	116% 464μg	0.99% 3.97μg	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	2.43% 2.2mg	390% 351mg	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	481% 72mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	35.2% 42.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	17.3% 173mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	3.75% 0.034mg	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	106% 8.5mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	5.35% 0.12mg	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	323% 2260mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Sauteed Green Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Sauteed Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 7.6 times more Vitamin B1, 5.8 times more Vitamin B2, 7.1 times more Vitamin B3, 62.5 times more Vitamin B5, 4 times more Vitamin B6, 117 times more Vitamin B9 and 26 times more Vitamin E than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 160.9 times more Vitamin C and 6.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Sauteed Green Sweet Peppers:

• 7 ounces of Oil Roasted Sunflower Seeds have 10.9 times more Calcium, 106.1 times more Copper, 14.3 times more Iron, 15.9 times more Magnesium, 33.5 times more Manganese, 75.9 times more Phosphorus, 3.6 times more Potassium, 130.3 times more Selenium and 86.8 times more Zinc than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 53.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 5.1 times more Energy, 4.3 times more Fat, 4.4 times more Saturated Fat, 6.7 times more Omega 6, 5.4 times more Carbohydrate, 1.4 times more Sugars, 5.9 times more Fiber and 25.7 times more Protein than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 9.5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein