Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Chili Powder	14%	34%	52%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Energy	20.4% 592kcal	9.72% 282kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	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	17.6% 23g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0% 0g	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	% 0.74g	% 2.14g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.76g	g per day for Men 19-50 years
Fiber	28% 10.6g	92% 34.8g	38g per day for Men 19-50 years
Protein	36% 20g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	165% 1483μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	254% 38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	88% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Chili Powder	Recommended Dietary Allowance
Calcium	8.7% 87mg	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	53.5% 4.3mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	35.5% 149mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	191% 2867mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.29% 10.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B1, 7.8 times more Vitamin B5, 8.4 times more Vitamin B9 and 1.6 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain more Vitamin A, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B6 and 34.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Chili Powder Spices have similar amounts of Vitamin E per 100 g.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Chili Powder:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Copper, 1.2 times more Manganese, 3.8 times more Phosphorus, 3.8 times more Selenium and 1.2 times more Zinc than Chili Powder Spices.
• While Chili Powder Spices contain 3.8 times more Calcium, 4 times more Iron, 4 times more Potassium and 955.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Chili Powder Spices have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Energy, 3.6 times more Fat, 2.9 times more Saturated Fat, 4.6 times more Omega 6 and 1.5 times more Protein than Chili Powder Spices.
• While Chili Powder Spices contain 6.6 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Sugars, more Fructose and 3.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.