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

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Red or Cayenne Pepper	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 631kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	35.3% 34.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	20.2% 6.47g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	90% 15.3g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	142% 54g	45% 17g	38g per day for Men 19-50 years
Protein	42.6% 24g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	459% 4130μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.2% 0.65mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	374% 4.86mg	205% 2.67mg	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	52.6% 210μg	113% 450μg	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	168% 152mg	3.1% 2.78mg	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	395% 59mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red or Cayenne Pepper	Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.4% 294mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	397% 3.57mg	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	193% 15.5mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	168% 3.87mg	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	83% 581mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Red or Cayenne Pepper Spice has 693.7 times more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B6, 54.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Vitamin B1 and 2.1 times more Vitamin B9 than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin E per 7 oz.
• Both Red or Cayenne Pepper Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Red or Cayenne Pepper Spice has 1.9 times more Calcium, 1.5 times more Iron, 3.1 times more Potassium and 3.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Copper, 2.1 times more Magnesium, 2.3 times more Phosphorus, 6 times more Selenium and 2 times more Zinc than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Dried Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Red or Cayenne Pepper Spice has 11 times more Omega 3, 2.8 times more Carbohydrate, 3.9 times more Sugars and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 3 times more Fat, 1.4 times more Saturated Fat, 3 times more Omega 6 and 1.7 times more Protein than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.