Comparing Nutrients in 300 calories Sun-dried Chile PeppersVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Sun-dried Chile Peppers

93g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Sun-dried Hot Chile Peppers, which is very high in comparison to other foods. Sun-dried Chile Peppers having high energy density.

Which food has more nutrients per 300 calories - Sun-dried Chile Peppers or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sun-dried Chile Peppers

11%

14%

75%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Sun-dried Chile Peppersvs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.55%5.38g

Fat

27%26g

5.38 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.35%0.75g

Saturated Fat

11%3.6g

0.75 gvs3.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.33%0.021g

Omega 3

2.57%0.041g

0.021 gvs0.041 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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16.6%2.83g

Omega 6

102%17.3g

2.83 gvs17.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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49.8%64.7g

Carbohydrate

8.92%11.6g

64.7 gvs11.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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52.4%38g

Sugars

2.17%1.58g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

38 gvs1.58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.38g

NA gvs0.38 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.2g

NA gvs1.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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70%26.6g

Fiber

14%5.37g

26.6 gvs5.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.5%9.8g

Protein

18%10g

9.8 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sun-dried Chile Peppersvs Oil Roasted Sunflower Seeds

136%1226μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1226 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.25%0.075mg

Vitamin B1

13.5%0.16mg

Thiamine

0.075 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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86%1.1mg

Vitamin B2

11%0.14mg

Riboflavin

1.1 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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50%8.03mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

8.03 mgvs2.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.7%0.89mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.89 mgvs3.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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57.7%0.75mg

Vitamin B6

31%0.4mg

Pyridoxine

0.75 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12%47.2μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

47.2 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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32.3%29mg

Vitamin C

0.62%0.56mg

Ascorbic acid

29 mgvs0.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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19.4%2.9mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

2.9 mgvs18.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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83.5%100μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

100 μgvs1.57 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sun-dried Chile Peppersvs Oil Roasted Sunflower Seeds

4.17%41.7mg

Calcium

4.4%44mg

41.7 mgvs44 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.5%0.21mg

Copper

102%0.91mg

0.21 mgvs0.91 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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70%5.6mg

Iron

27%2.17mg

5.6 mgvs2.17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.4%81.5mg

Magnesium

15.3%64.4mg

81.5 mgvs64.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33%0.76mg

Manganese

46%1.05mg

0.76 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%147mg

Phosphorus

82.5%577mg

147 mgvs577 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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51%1731mg

Potassium

7.2%245mg

1731 mgvs245 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.9%3.24μg

Selenium

72%39.6μg

3.24 μgvs39.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.6%84.3mg

Sodium

0.1%1.52mg

84.3 mgvs1.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.6%0.94mg

Zinc

24%2.64mg

0.94 mgvs2.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.62g

Water

0.021%0.78g

6.62 gvs0.78 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sun-dried Chile Peppers vs Oil Roasted Sunflower Seeds:

Sun-dried Hot Chile Peppers have more Vitamin A, 7.9 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6, 52.2 times more Vitamin C and 63.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 4 times more Vitamin B5, 2.5 times more Vitamin B9 and 6.3 times more Vitamin E than Sun-dried Hot Chile Peppers.
Both Sun-dried Hot Chile Peppers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sun-dried Chile Peppers vs Oil Roasted Sunflower Seeds:

Sun-dried Hot Chile Peppers have 2.6 times more Iron, 1.3 times more Magnesium, 7.1 times more Potassium and 55.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Copper, 1.4 times more Manganese, 3.9 times more Phosphorus, 12.2 times more Selenium and 2.8 times more Zinc than Sun-dried Hot Chile Peppers.
Both Sun-dried Hot Chile Peppers and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sun-dried Hot Chile Peppers have 5.6 times more Carbohydrate, 24.1 times more Sugars and 4.9 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Fat, 4.8 times more Saturated Fat and 6.1 times more Omega 6 than Sun-dried Hot Chile Peppers.
Both Sun-dried Hot Chile Peppers and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
Both Sun-dried Hot Chile Peppers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sun-dried Chile PeppersVS NopalesOil Roasted Sunflower SeedsVS NopalesSun-dried Chile PeppersVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Sun-dried Chile PeppersVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Sun-dried Chile Peppers or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: