Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Toasted Sunflower Seeds	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	42.4% 1228kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	20.2% 6.47g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	90% 15.3g	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	86.4% 112g	130g per day for Men 19-50 years
Sugars	NA	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	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	60% 23g	142% 54g	38g per day for Men 19-50 years
Protein	61% 34g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	459% 4130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	374% 4.86mg	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	52.6% 210μg	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	168% 152mg	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	395% 59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	11.3% 113mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	82.2% 0.74mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	173% 3.97mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	118% 3997mg	3400mg per day for Men 19-50 years
Selenium	NA	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Red or Cayenne Pepper per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Red or Cayenne Pepper:

• 7 ounces of Toasted Sunflower Seeds have 2.2 times more Vitamin B9 than Red or Cayenne Pepper.
• While 7 oz of Red or Cayenne Pepper Spice contain more Vitamin A, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 3 times more Vitamin B6 and 54.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Red or Cayenne Pepper provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Red or Cayenne Pepper:

• 7 ounces of Toasted Sunflower Seeds have 4.9 times more Copper, 4 times more Phosphorus and 2.1 times more Zinc than Red or Cayenne Pepper.
• While 7 oz of Red or Cayenne Pepper Spice contain 2.6 times more Calcium, 4.1 times more Potassium and 10 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Red or Cayenne Pepper contain similar levels of Iron, Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.9 times more Energy, 3.3 times more Fat, 1.8 times more Saturated Fat, 4.8 times more Omega 6 and 1.4 times more Protein than Red or Cayenne Pepper.
• While 7 oz of Red or Cayenne Pepper Spice contain 8.4 times more Omega 3, 2.8 times more Carbohydrate and 2.4 times more Fiber than Toasted Sunflower Seed Kernels no Salt.