Comparing Nutrients in 100 grams Chili Powder VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chili Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.72% 282kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	44% 7.47g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	9.9% 7.2g	3.77% 2.73g	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	5.9% 4.3g	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	% 2.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	92% 34.8g	29.2% 11g	38g per day for Men 19-50 years
Protein	24% 13.5g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	165% 1483μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.5% 11.6mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	62% 0.8mg	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	7% 28μg	59.3% 237μg	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	0.78% 0.7mg	1.56% 1.4mg	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	254% 38mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 330mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	203% 1.83mg	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	216% 17.3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	35.5% 149mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	92% 2.1mg	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	43% 300mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	191% 2867mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have more Vitamin A, 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6, 1.5 times more Vitamin E and 39.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B5, 8.5 times more Vitamin B9 and 2 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Chili Powder Spices have 4.7 times more Calcium, 4.6 times more Iron, 2.3 times more Potassium and 955.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper, 3.9 times more Phosphorus and 3.9 times more Selenium than Chili Powder Spices.
• Both Chili Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Chili Powder Spices have 7.7 times more Omega 3, 2.1 times more Carbohydrate, 2.6 times more Sugars and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 3.5 times more Fat, 2.1 times more Saturated Fat, 4.4 times more Omega 6 and 1.4 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.