Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Paprika

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Paprika: 35.5g

Oil Roasted Sunflower Seeds have 2.1 times more energy per 100g than Paprika. It has very high energy density when compared to other foods. Paprika Spice having high energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Paprika?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Paprika	15%	30%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	4.7% 4.57g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	14.7% 19g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	5.06% 3.67g	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	0% 0g	3.3% 2.38g	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	% 0.13g	% 0.93g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.29g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	32.6% 12.4g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	8.95% 5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	9.75% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	58.4% 0.76mg	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	9.9% 39.5μg	4.34% 17.4μg	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	0.21% 0.19mg	0.35% 0.32mg	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	41% 6.14mg	68.8% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	23.7% 28.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	8.12% 81.2mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	28% 0.25mg	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	9.04% 0.72mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	24.5% 0.56mg	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	27.5% 192mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	23.8% 809mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	4.06% 2.23μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.11% 4g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Paprika Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Paprika?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Paprika:

• 100 calories of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Paprika.
• While 100 kcal of Paprika Spice contain more Vitamin A, 2.2 times more Vitamin B1, 9.2 times more Vitamin B2, 5.1 times more Vitamin B3, 5.7 times more Vitamin B6, 1.7 times more Vitamin E and 54.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Paprika:

• 100 calories of Oil Roasted Sunflower Seeds have 1.2 times more Copper, 1.7 times more Phosphorus and 5.9 times more Selenium than Paprika.
• While 100 kcal of Paprika Spice contain 5.5 times more Calcium, 10.4 times more Iron, 2.9 times more Magnesium, 1.6 times more Manganese, 9.9 times more Potassium and 1.7 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 1.9 times more Fat, 1.6 times more Saturated Fat and 2.2 times more Omega 6 than Paprika.
• While 100 kcal of Paprika Spice contain 11.7 times more Omega 3, 5 times more Carbohydrate, 7 times more Sugars, more Fructose, 6.9 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Paprika offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3