Comparing Nutrients in 100 grams Sunflower Seeds VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Sunflower Seeds	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	20% 584kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	10% 3.26g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	45.4% 7.7g	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	43.6% 56.6g	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	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	71.6% 27g	38g per day for Men 19-50 years
Protein	37% 20.8g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	231% 2081μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	188% 2.45mg	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	26.5% 106μg	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	85% 76.4mg	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	199% 30mg	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	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	7.8% 78mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	41.4% 0.37mg	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	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	87% 2mg	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	42% 293mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.22% 8.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Red or Cayenne Pepper:

• Dried Sunflower Seed Kernels have 4.5 times more Vitamin B1 and 2.1 times more Vitamin B9 than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 693.7 times more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B6, 54.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Red or Cayenne Pepper Spice have similar amounts of Vitamin B3 and Vitamin E per 100 g.
• Both Dried Sunflower Seed Kernels as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Red or Cayenne Pepper:

• Dried Sunflower Seed Kernels have 4.8 times more Copper, 2.1 times more Magnesium, 2.3 times more Phosphorus, 6 times more Selenium and 2 times more Zinc than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 1.9 times more Calcium, 1.5 times more Iron, 3.1 times more Potassium and 3.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Red or Cayenne Pepper Spice have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 3 times more Fat, 1.4 times more Saturated Fat, 3 times more Omega 6 and 1.7 times more Protein than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 11 times more Omega 3, 2.8 times more Carbohydrate, 3.9 times more Sugars and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Red or Cayenne Pepper Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.