Comparing Nutrients in 100 grams Paprika VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Paprika	Sunflower Seeds	Recommended Dietary Allowance
Energy	9.72% 282kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	15.4% 20g	130g per day for Men 19-50 years
Sugars	14.3% 10.3g	3.6% 2.62g	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	9.26% 6.7g	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	% 2.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	% 2.5g	g per day for Men 19-50 years
Fiber	92% 35g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	25.3% 14g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Paprika	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	274% 2463μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	103% 1.35mg	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	12.3% 49μg	56.8% 227μg	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% 0.9mg	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	194% 29mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67% 80.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 229mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	79.2% 0.71mg	200% 1.8mg	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	264% 21mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	84.8% 1.95mg	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	45% 314mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	67% 2280mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	39.4% 4.33mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	0.13% 4.73g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 100 grams for Paprika vs Sunflower Seeds:

• Paprika Spice has 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.
• While Dried Sunflower Seed Kernels contain 2.5 times more Copper, 1.8 times more Magnesium, 2.1 times more Phosphorus and 8.4 times more Selenium than Paprika Spice.
• Both Paprika Spice and Dried Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Paprika Spice has 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.
• While Dried Sunflower Seed Kernels contain 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.
• Both Paprika Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.