Comparing Nutrients in 100 grams Sunflower Seeds VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Chili Powder	14%	34%	52%

Macro Nutrients

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Energy	20% 584kcal	9.72% 282kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	44% 7.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	9.9% 7.2g	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	5.9% 4.3g	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	% 2.14g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.76g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	92% 34.8g	38g per day for Men 19-50 years
Protein	37% 20.8g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	165% 1483μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	161% 2.1mg	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	56.8% 227μg	7% 28μg	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	1.56% 1.4mg	0.78% 0.7mg	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	234% 35mg	254% 38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	88% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Calcium	7.8% 78mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	111% 1mg	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	65.6% 5.25mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	35.5% 149mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	74% 1.7mg	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	94% 660mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	191% 2867mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.29% 10.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Chili Powder:

• Dried Sunflower Seed Kernels have 5.9 times more Vitamin B1, 1.3 times more Vitamin B5, 8.1 times more Vitamin B9 and 2 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 494.3 times more Vitamin A, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chili Powder Spices have similar amounts of Vitamin E per 100 g.
• Both Dried Sunflower Seed Kernels as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Chili Powder:

• Dried Sunflower Seed Kernels have 1.8 times more Copper, 2.2 times more Magnesium, 2.2 times more Phosphorus and 2.6 times more Selenium than Chili Powder Spices.
• While Chili Powder Spices contain 4.2 times more Calcium, 3.3 times more Iron, 3 times more Potassium and 318.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chili Powder Spices have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 3.6 times more Fat, 1.8 times more Saturated Fat, 3.1 times more Omega 6 and 1.5 times more Protein than Chili Powder Spices.
• While Chili Powder Spices contain 8.9 times more Omega 3, 2.5 times more Carbohydrate, 2.7 times more Sugars and 4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.