Comparing Nutrients in 500 calories Red Sweet PeppersVS Roasted Sunflower Seeds

Weight per 500 calories

Red Sweet Peppers

1923g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 22.4 times more energy per unit of mass than Raw Red Sweet Peppers, which is very high in comparison to other foods. Red Sweet Peppers having very low energy density.

Which food has more nutrients per 500 calories - Red Sweet Peppers or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Red Sweet Peppers

13%

78%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Red Sweet Peppersvs Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.95%5.77g

Fat

44%42.8g

5.77 gvs42.8 g

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

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3.55%1.13g

Saturated Fat

14%4.5g

1.13 gvs4.5 g

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

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67.3%1.08g

Omega 3

3.7%0.059g

1.08 gvs0.059 g

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

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11.3%1.92g

Omega 6

166%28g

1.92 gvs28 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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89.2%116g

Carbohydrate

16%20.7g

116 gvs20.7 g

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

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111%80.8g

Sugars

3.23%2.35g

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

80.8 gvs2.35 g

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

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60%43.5g

Fructose

≤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]

43.5 gvsNA g

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

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%37.3g

Glucose

37.3 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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106%40.4g

Fiber

25%9.54g

40.4 gvs9.54 g

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

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34%19g

Protein

29.7%16.6g

19 gvs16.6 g

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

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Vitamins

Red Sweet Peppersvs Roasted Sunflower Seeds

335%3019μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3019 μgvs0 μg

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

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86.5%1.04mg

Vitamin B1

7.6%0.091mg

Thiamine

1.04 mgvs0.091 mg

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

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126%1.63mg

Vitamin B2

16.3%0.21mg

Riboflavin

1.63 mgvs0.21 mg

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

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118%19mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

19 mgvs6.05 mg

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

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122%6.1mg

Vitamin B5

121%6.05mg

Pantothenic acid

6.1 mgvs6.05 mg

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

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430%5.6mg

Vitamin B6

53%0.69mg

Pyridoxine

5.6 mgvs0.69 mg

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

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27.4%8.2μg

Vitamin B7

Biotin

8.2 μgvsNA μg

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

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221%885μg

Vitamin B9

51%204μg

Folates and Folic Acid

885 μgvs204 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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2729%2456mg

Vitamin C

1.34%1.2mg

Ascorbic acid

2456 mgvs1.2 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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203%30.4mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

30.4 mgvs22.4 mg

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

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78.5%94μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

94 μgvs2.3 μg

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

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Minerals

Red Sweet Peppersvs Roasted Sunflower Seeds

13.5%135mg

Calcium

6%60mg

135 mgvs60 mg

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

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36.3%0.33mg

Copper

175%1.57mg

0.33 mgvs1.57 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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103%8.27mg

Iron

41%3.26mg

8.27 mgvs3.26 mg

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

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55%231mg

Magnesium

26.4%111mg

231 mgvs111 mg

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

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94%2.15mg

Manganese

79%1.8mg

2.15 mgvs1.8 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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71.4%500mg

Phosphorus

142%992mg

500 mgvs992 mg

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

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119%4058mg

Potassium

21.5%730mg

4058 mgvs730 mg

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

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3.5%1.92μg

Selenium

124%68μg

1.92 μgvs68 μg

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

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5.13%77mg

Sodium

0.17%2.58mg

77 mgvs2.58 mg

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

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43.7%4.8mg

Zinc

41.3%4.54mg

4.8 mgvs4.54 mg

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

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48%1773g

Water

0.028%1.03g

1773 gvs1.03 g

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

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Lets compare vitamin content per 500 calories of Red Sweet Peppers vs Roasted Sunflower Seeds:

Raw Red Sweet Peppers have more Vitamin A, 11.4 times more Vitamin B1, 7.7 times more Vitamin B2, 3.1 times more Vitamin B3, 8.1 times more Vitamin B6, 4.3 times more Vitamin B9, 2041.8 times more Vitamin C, 1.4 times more Vitamin E and 40.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Raw Red Sweet Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 per 500 kcal.
Both Raw Red Sweet Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Sweet Peppers vs Roasted Sunflower Seeds:

Raw Red Sweet Peppers have 2.2 times more Calcium, 2.5 times more Iron, 2.1 times more Magnesium, 5.6 times more Potassium, 29.8 times more Sodium and 1720.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Copper, 2 times more Phosphorus and 35.4 times more Selenium than Raw Red Sweet Peppers.
Both Raw Red Sweet Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Red Sweet Peppers have 18.2 times more Omega 3, 5.6 times more Carbohydrate, 34.4 times more Sugars and 4.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.4 times more Fat, 4 times more Saturated Fat and 14.6 times more Omega 6 than Raw Red Sweet Peppers.
Both Raw Red Sweet Peppers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
Both Raw Red Sweet Peppers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Red Sweet PeppersVS Boiled Green Sweet Peppers with SaltRoasted Sunflower SeedsVS Boiled Green Sweet Peppers with SaltRed Sweet PeppersVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Red Sweet PeppersVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Red Sweet Peppers or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: