Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Chili Powder	14%	34%	52%

Macro Nutrients

	Toasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Energy	42.4% 1228kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	66% 1.06g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	87.2% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	NA	11.7% 8.5g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	60% 23g	182% 69g	38g per day for Men 19-50 years
Protein	61% 34g	47.7% 26.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	327% 2943μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	143% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	35.2% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	320% 4.16mg	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% 472μg	14% 55.6μg	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	1.54% 1.4mg	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	NA	505% 75.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Calcium	11.3% 113mg	65.5% 655mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	220% 2mg	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	169% 13.5mg	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	70.4% 296mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	147% 3.37mg	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	328% 2298mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	114% 3870mg	3400mg per day for Men 19-50 years
Selenium	NA	73.6% 40.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	379% 5689mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.58% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Chili Powder per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Chili Powder:

• 7 ounces of Toasted Sunflower Seeds have 1.3 times more Vitamin B1, 8 times more Vitamin B5 and 8.5 times more Vitamin B9 than Chili Powder.
• While 7 oz of Chili Powder Spices contain more Vitamin A, 3.3 times more Vitamin B2, 2.8 times more Vitamin B3 and 2.6 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Toasted Sunflower Seed Kernels no Salt as well as Chili Powder Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Chili Powder:

• 7 ounces of Toasted Sunflower Seeds have 1.8 times more Copper, 1.2 times more Manganese, 3.9 times more Phosphorus and 1.2 times more Zinc than Chili Powder.
• While 7 oz of Chili Powder Spices contain 5.8 times more Calcium, 2.5 times more Iron, 4 times more Potassium and 955.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Chili Powder contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 2.2 times more Energy, 4 times more Fat, 2.4 times more Saturated Fat, 5 times more Omega 6 and 1.3 times more Protein than Chili Powder.
• While 7 oz of Chili Powder Spices contain 6.7 times more Omega 3, 2.4 times more Carbohydrate and 3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.