Comparing Nutrients in 500 calories White PepperVS Sunflower Seeds

Weight per 500 calories

White Pepper

169g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 2 times more energy per unit of mass than White Pepper Spices, which is very high in comparison to other foods. White Pepper having high energy density.

Which food has more nutrients per 500 calories - White Pepper or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

White Pepper

12%

82%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

White Peppervs 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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3.7%3.6g

Fat

45.4%44g

3.6 gvs44 g

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

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3.3%1.06g

Saturated Fat

12%3.8g

1.06 gvs3.8 g

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

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Omega 3

3.2%0.051g

NA gvs0.051 g

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

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Omega 6

116%19.7g

NA gvs19.7 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%116g

Carbohydrate

13%17g

116 gvs17 g

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

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Sugars

3.1%2.24g

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

NA gvs2.24 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

%2.14g

NA gvs2.14 g

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

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116%44.3g

Fiber

19.4%7.36g

44.3 gvs7.36 g

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

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31.4%17.6g

Protein

31.8%17.8g

17.6 gvs17.8 g

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

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Vitamins

White Peppervs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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3.1%0.037mg

Vitamin B1

106%1.27mg

Thiamine

0.037 mgvs1.27 mg

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

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16.4%0.21mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.21 mgvs0.3 mg

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

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2.24%0.36mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

0.36 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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13%0.17mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.17 mgvs1.15 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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4.22%17μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

17 μgvs194 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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39.4%35.5mg

Vitamin C

1.33%1.2mg

Ascorbic acid

35.5 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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Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

White Peppervs Sunflower Seeds

44.8%448mg

Calcium

6.68%66.8mg

448 mgvs66.8 mg

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

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171%1.54mg

Copper

171%1.54mg

1.54 mgvs1.54 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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302%24mg

Iron

56%4.5mg

24 mgvs4.5 mg

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

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36%152mg

Magnesium

66.3%278mg

152 mgvs278 mg

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

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316%7.26mg

Manganese

72.6%1.67mg

7.26 mgvs1.67 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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42.5%297mg

Phosphorus

80.7%565mg

297 mgvs565 mg

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

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3.63%123mg

Potassium

16.2%552mg

123 mgvs552 mg

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

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9.52%5.24μg

Selenium

82.5%45.4μg

5.24 μgvs45.4 μg

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

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0.56%8.45mg

Sodium

0.51%7.7mg

8.45 mgvs7.7 mg

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

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17.4%1.9mg

Zinc

39%4.3mg

1.9 mgvs4.3 mg

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

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0.52%19.3g

Water

0.11%4.05g

19.3 gvs4.05 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 White Pepper vs Sunflower Seeds:

White Pepper Spices have 29.6 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 34.1 times more Vitamin B1, 1.4 times more Vitamin B2, 19.9 times more Vitamin B3, 6.8 times more Vitamin B6 and 11.5 times more Vitamin B9 than White Pepper Spices.
Both White Pepper Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Pepper vs Sunflower Seeds:

White Pepper Spices have 6.7 times more Calcium, 5.4 times more Iron and 4.4 times more Manganese than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Magnesium, 1.9 times more Phosphorus, 4.5 times more Potassium, 8.7 times more Selenium and 2.2 times more Zinc than White Pepper Spices.
Both White Pepper Spices and Dried Sunflower Seed Kernels have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

White Pepper Spices have 6.8 times more Carbohydrate and 6 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 12.3 times more Fat and 3.6 times more Saturated Fat than White Pepper Spices.
Both White Pepper Spices and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both White Pepper Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White PepperVS Poppy SeedSunflower SeedsVS Poppy SeedWhite PepperVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories White PepperVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - White Pepper or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: