Comparing Nutrients in 7 ounces Chili Powder VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Chili Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.3% 560kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	44% 14g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	87.2% 15g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	35% 45.4g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	8.5% 6.17g	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	11.7% 8.5g	0% 0g	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	% 4.25g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 4.7g	g per day for Men 19-50 years
Fiber	182% 69g	55.4% 21g	38g per day for Men 19-50 years
Protein	47.7% 26.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	327% 2943μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.87mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.2% 1.76mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	320% 4.16mg	121% 1.57mg	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	14% 55.6μg	116% 464μg	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	1.54% 1.4mg	2.43% 2.2mg	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	505% 75.7mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	65.5% 655mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	398% 3.58mg	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	429% 34.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	70.4% 296mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	179% 4.13mg	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	85% 595mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	73.6% 40.5μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	379% 5689mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Chili Powder VS Oil Roasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Chili Powder have more Vitamin A, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B6 and 34.1 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 7.8 times more Vitamin B5 and 8.4 times more Vitamin B9 than Chili Powder Spices.
• Both Chili Powder and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Chili Powder Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Chili Powder have 3.8 times more Calcium, 4 times more Iron, 4 times more Potassium and 955.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 3.8 times more Phosphorus and 3.8 times more Selenium than Chili Powder Spices.
• Both Chili Powder and Oil Roasted Sunflower Seeds contain similar levels of Magnesium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chili Powder have 6.6 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Sugars, more Fructose and 3.3 times more Fiber than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 3.6 times more Fat, 2.9 times more Saturated Fat, 4.6 times more Omega 6 and 1.5 times more Protein than Chili Powder Spices.