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  6. Sunflower seeds vs. Hot sauce

Sunflower seeds vs. Hot sauce — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and hot sauce

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, manganese, and magnesium, yet hot sauce is richer in vitamin C.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds contain less sodium.

Food types used in this article are Seeds, sunflower seed kernels, dried and Sauce, ready-to-serve, pepper or hot.

Infographic

Sunflower seeds vs Hot sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 2.4% 13% 18% 9.3% 3% 4.7% 345% 6.4% 0%
Contains more MagnesiumMagnesium +6400%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +347.9%
Contains more IronIron +993.8%
Contains more CopperCopper +6328.6%
Contains more ZincZinc +4445.5%
Contains more PhosphorusPhosphorus +5900%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +3879.6%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 249% 2.7% 2.4% 0% 9% 19% 4.8% 6.6% 36% 0% 6% 4.5% 0%
Contains more Vitamin EVitamin E +29208.3%
Contains more Vitamin B1Vitamin B1 +4011.1%
Contains more Vitamin B2Vitamin B2 +332.9%
Contains more Vitamin B3Vitamin B3 +3181.5%
Contains more Vitamin B5Vitamin B5 +927.3%
Contains more Vitamin B6Vitamin B6 +756.7%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +5242.9%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Hot sauce DV% diff.
Vitamin E 35.17mg 0.12mg 234%
Copper 1.8mg 0.028mg 197%
Polyunsaturated fat 23.137g 0.196g 153%
Vitamin B1 1.48mg 0.036mg 120%
Sodium 9mg 2643mg 115%
Selenium 53µg 0µg 96%
Phosphorus 660mg 11mg 93%
Vitamin B6 1.345mg 0.157mg 91%
Manganese 1.95mg 0.049mg 83%
Vitamin C 1.4mg 74.8mg 82%
Fats 51.46g 0.37g 79%
Magnesium 325mg 5mg 76%
Iron 5.25mg 0.48mg 60%
Folate 227µg 6µg 55%
Vitamin B3 8.335mg 0.254mg 51%
Monounsaturated fat 18.528g 0.03g 46%
Zinc 5mg 0.11mg 44%
Protein 20.78g 0.51g 41%
Fiber 8.6g 0.3g 33%
Calories 584kcal 11kcal 29%
Vitamin B2 0.355mg 0.082mg 21%
Vitamin B5 1.13mg 0.11mg 20%
Saturated fat 4.455g 0.052g 20%
Potassium 645mg 144mg 15%
Choline 55.1mg 10%
Calcium 78mg 8mg 7%
Carbs 20g 1.75g 6%
Vitamin K 0µg 2.4µg 2%
Vitamin A 3µg 8µg 1%
Net carbs 11.4g 1.45g N/A
Sugar 2.62g 1.26g N/A
Tryptophan 0.348mg 0.007mg 0%
Threonine 0.928mg 0.019mg 0%
Isoleucine 1.139mg 0.017mg 0%
Leucine 1.659mg 0.027mg 0%
Lysine 0.937mg 0.023mg 0%
Methionine 0.494mg 0.006mg 0%
Phenylalanine 1.169mg 0.016mg 0%
Valine 1.315mg 0.022mg 0%
Histidine 0.632mg 0.01mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
2% 90% 7%
Protein: 0.51 g
Fats: 0.37 g
Carbs: 1.75 g
Water: 89.98 g
Other: 7.39 g
Contains more ProteinProtein +3974.5%
Contains more FatsFats +13808.1%
Contains more CarbsCarbs +1042.9%
Contains more WaterWater +1802.3%
Contains more OtherOther +143.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
19% 11% 71%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 g
Contains more Mono. FatMonounsaturated fat +61660%
Contains more Poly. FatPolyunsaturated fat +11704.6%
Contains less Sat. FatSaturated fat -98.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Hot sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174527/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.