Comparing Nutrients in 100 calories Sun-dried Chile Peppers VS Sunflower Seeds

Weight per 100 calories

• Sun-dried Chile Peppers: 31g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Sun-dried Hot Chile Peppers, which is very high in comparison to other foods. Sun-dried Chile Peppers having high energy density.

Which food has more nutrients per 100 calories - Sun-dried Chile Peppers or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.85% 1.8g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	23.3% 8.86g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	17.7% 0.23mg	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	3.94% 15.7μg	9.7% 39μg	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	10.8% 9.7mg	0.27% 0.24mg	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	6.46% 0.97mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28% 33.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	7.8% 0.07mg	34.2% 0.31mg	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	23.3% 1.86mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	6.47% 27mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	14.5% 0.33mg	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	7% 49mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	1.96% 1.1μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	2.86% 0.31mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 795.5 times more Vitamin A, 6.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 40.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.1 times more Vitamin B1, 2.5 times more Vitamin B9 and 6.2 times more Vitamin E than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 kcal.
• Both Sun-dried Hot Chile Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sun-dried Chile Peppers vs Sunflower Seeds:

• Sun-dried Hot Chile Peppers have 2.1 times more Iron, 5.2 times more Potassium and 18.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Copper, 2 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 8.4 times more Selenium and 2.7 times more Zinc than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Sun-dried Hot Chile Peppers have 6.3 times more Carbohydrate, 28.2 times more Sugars and 6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Fat, 3 times more Saturated Fat and 4.2 times more Omega 6 than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Sun-dried Hot Chile Peppers as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.