Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Paprika	15%	30%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	40.5% 1175kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	13.3% 4.25g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	85.4% 14.5g	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	82.4% 107g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	28.3% 20.5g	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	18.4% 13.3g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 1.6g	g per day for Men 19-50 years
Fiber	55.4% 21g	182% 69.3g	38g per day for Men 19-50 years
Protein	71% 40g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	543% 4888μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	327% 4.25mg	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	24.3% 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	2% 1.8mg	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	385% 57.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	17.3% 173mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	157% 1.4mg	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	524% 42mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	137% 3.16mg	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	89% 623mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	133% 4525mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.6% 22.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Paprika per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Paprika:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.8 times more Vitamin B5, 4.8 times more Vitamin B9 and 1.2 times more Vitamin E than Paprika.
• While 7 oz of Paprika Spice contain more Vitamin A, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 25.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Paprika provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Oil Roasted Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Paprika:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.5 times more Copper, 1.3 times more Manganese, 3.6 times more Phosphorus, 12.4 times more Selenium and 1.2 times more Zinc than Paprika.
• While 7 oz of Paprika Spice contain 2.6 times more Calcium, 4.9 times more Iron, 1.4 times more Magnesium, 4.7 times more Potassium and 22.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Energy, 4 times more Fat, 3.3 times more Saturated Fat, 4.7 times more Omega 6 and 1.4 times more Protein than Paprika.
• While 7 oz of Paprika Spice contain 5.6 times more Omega 3, 2.4 times more Carbohydrate, 3.3 times more Sugars, more Fructose and 3.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.