Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Serrano Peppers

Weight per 500 calories

Roasted Sunflower Seeds

86g

Serrano Peppers

1563g

Roasted Sunflower Seeds have 18.2 times more energy per 100g than Serrano Peppers. It has very high energy density when compared to other foods. Raw Serrano Peppers having low energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Serrano Peppers

18%

10%

72%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Serrano Peppers

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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44%42.8g

Fat

7.1%6.88g

42.8 gvs6.88 g

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

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14%4.5g

Saturated Fat

2.9%0.92g

4.5 gvs0.92 g

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

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3.7%0.059g

Omega 3

5.86%0.094g

0.059 gvs0.094 g

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

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166%28g

Omega 6

20%3.38g

28 gvs3.38 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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16%20.7g

Carbohydrate

80.5%105g

20.7 gvs105 g

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

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3.23%2.35g

Sugars

82.5%60g

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

2.35 gvs60 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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25%9.54g

Fiber

152%58g

9.54 gvs58 g

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

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29.7%16.6g

Protein

48.5%27g

16.6 gvs27 g

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

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Vitamins

Roasted Sunflower Seedsvs Serrano Peppers

0%0μg

Vitamin A

81.6%734μg

RAE, retinol activity equivalents

0 μgvs734 μg

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

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7.6%0.091mg

Vitamin B1

70.3%0.84mg

Thiamine

0.091 mgvs0.84 mg

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

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16.3%0.21mg

Vitamin B2

97%1.27mg

Riboflavin

0.21 mgvs1.27 mg

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

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38%6.05mg

Vitamin B3

150%24mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs24 mg

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

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121%6.05mg

Vitamin B5

62.5%3.13mg

Pantothenic acid

6.05 mgvs3.13 mg

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

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53%0.69mg

Vitamin B6

607%7.9mg

Pyridoxine

0.69 mgvs7.9 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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51%204μg

Vitamin B9

90%359μg

Folates and Folic Acid

204 μgvs359 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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1.34%1.2mg

Vitamin C

780%702mg

Ascorbic acid

1.2 mgvs702 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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149%22.4mg

Vitamin E

72%10.8mg

Tocopherols and Tocotrienols

22.4 mgvs10.8 mg

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

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1.93%2.3μg

Vitamin K

154%184μg

Phytomenadione or phylloquinone

2.3 μgvs184 μg

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

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Minerals

Roasted Sunflower Seedsvs Serrano Peppers

6%60mg

Calcium

17%172mg

60 mgvs172 mg

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

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175%1.57mg

Copper

224%2mg

1.57 mgvs2 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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41%3.26mg

Iron

168%13.4mg

3.26 mgvs13.4 mg

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

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26.4%111mg

Magnesium

82%344mg

111 mgvs344 mg

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

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79%1.8mg

Manganese

127%2.92mg

1.8 mgvs2.92 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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142%992mg

Phosphorus

89.3%625mg

992 mgvs625 mg

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

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21.5%730mg

Potassium

140%4766mg

730 mgvs4766 mg

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

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124%68μg

Selenium

11.4%6.25μg

68 μgvs6.25 μg

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

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0.17%2.58mg

Sodium

10.4%156mg

2.58 mgvs156 mg

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

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41.3%4.54mg

Zinc

37%4.06mg

4.54 mgvs4.06 mg

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

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0.028%1.03g

Water

38%1410g

1.03 gvs1410 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 Roasted Sunflower Seeds vs Serrano Peppers:

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B5 and 2.1 times more Vitamin E than Raw Serrano Peppers.
While Raw Serrano Peppers contain more Vitamin A, 9.3 times more Vitamin B1, 6 times more Vitamin B2, 4 times more Vitamin B3, 11.4 times more Vitamin B6, 1.8 times more Vitamin B9, 583.3 times more Vitamin C and 79.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Phosphorus and 10.9 times more Selenium than Raw Serrano Peppers.
While Raw Serrano Peppers contain 2.9 times more Calcium, 1.3 times more Copper, 4.1 times more Iron, 3.1 times more Magnesium, 1.6 times more Manganese, 6.5 times more Potassium, 60.6 times more Sodium and 1367.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Serrano Peppers have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Fat, 4.9 times more Saturated Fat and 8.3 times more Omega 6 than Raw Serrano Peppers.
While Raw Serrano Peppers contain 1.6 times more Omega 3, 5.1 times more Carbohydrate, 25.5 times more Sugars, 6.1 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Serrano Peppers have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Serrano Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsSerrano PeppersVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Dried Ancho PeppersSerrano PeppersVS Dried Ancho Peppers

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Serrano Peppers

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: