Comparing Nutrients in 100 grams Sunflower Seeds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Paprika	15%	30%	55%

Macro Nutrients

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Energy	20% 584kcal	9.72% 282kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	43% 7.3g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	14.3% 10.3g	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	9.26% 6.7g	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	% 2.63g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.81g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	92% 35g	38g per day for Men 19-50 years
Protein	37% 20.8g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	274% 2463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	165% 2.14mg	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	12.3% 49μg	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	1% 0.9mg	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	194% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67% 80.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Paprika	Recommended Dietary Allowance
Calcium	7.8% 78mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	79.2% 0.71mg	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	264% 21mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	69% 1.6mg	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	45% 314mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	67% 2280mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.3% 11.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.5 times more Vitamin B1, 4.6 times more Vitamin B9, 1.6 times more Vitamin C and 1.2 times more Vitamin E than Paprika Spice.
• While Paprika Spice contains 821 times more Vitamin A, 3.5 times more Vitamin B2, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Paprika Spice have similar amounts of Vitamin B3 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Paprika:

• Dried Sunflower Seed Kernels have 2.5 times more Copper, 1.8 times more Magnesium, 1.2 times more Manganese, 2.1 times more Phosphorus and 8.4 times more Selenium than Paprika Spice.
• While Paprika Spice contains 2.9 times more Calcium, 4 times more Iron, 3.5 times more Potassium and 7.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Paprika Spice have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 4 times more Fat, 2.1 times more Saturated Fat, 3.2 times more Omega 6 and 1.5 times more Protein than Paprika Spice.
• While Paprika Spice contains 7.6 times more Omega 3, 2.7 times more Carbohydrate, 3.9 times more Sugars and 4.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.