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

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Red or Cayenne Pepper	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 631kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	90% 15.3g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	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	NA	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	142% 54g	55.4% 21g	38g per day for Men 19-50 years
Protein	42.6% 24g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	459% 4130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.2% 0.65mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	374% 4.86mg	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	52.6% 210μg	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	168% 152mg	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	395% 59mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red or Cayenne Pepper	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.4% 294mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	193% 15.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	83% 581mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Red or Cayenne Pepper Spice has more Vitamin A, 3.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B6, 69.5 times more Vitamin C and 25.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B9 than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin E per 7 oz.
• Both Red or Cayenne Pepper Spice as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Red or Cayenne Pepper Spice has 1.7 times more Calcium, 1.8 times more Iron, 4.2 times more Potassium and 10 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Copper, 3.9 times more Phosphorus, 8.9 times more Selenium and 2.1 times more Zinc than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Red or Cayenne Pepper Spice has 8.1 times more Omega 3, 2.5 times more Carbohydrate, 3.3 times more Sugars and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 3 times more Fat, 2.2 times more Saturated Fat, 4.4 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.