Comparing Nutrients in 14 ounces Cooked Frozen Green Peas with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.7% 310kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	70% 91g	130g per day for Men 19-50 years
Sugars	24% 17.5g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.71% 0.52g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.44g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 16g	% 9.4g	g per day for Men 19-50 years
Fiber	47% 18g	111% 42g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	46.3% 417μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.7% 39.3mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	75.4% 6.03mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.7% 306mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	85.5% 1282mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.53% 316g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas with Salt VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Green Peas with Salt versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Green Peas with Salt vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cooked Frozen Green Peas with Salt have more Vitamin A, 9 times more Vitamin C and 7.7 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B2, 2.8 times more Vitamin B3, 48.9 times more Vitamin B5, 7 times more Vitamin B6, 4 times more Vitamin B9 and 1211 times more Vitamin E than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cooked Frozen Green Peas with Salt have insufficient amounts of Vitamin E
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Green Peas, drained with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Green Peas with Salt vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cooked Frozen Green Peas with Salt have 107.7 times more Sodium and 51.6 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.6 times more Calcium, 17.2 times more Copper, 2.8 times more Iron, 5.8 times more Magnesium, 7.5 times more Manganese, 14.8 times more Phosphorus, 4.4 times more Potassium, 78.2 times more Selenium and 7.8 times more Zinc than Boiled Frozen Green Peas, drained with Salt.
• 14 ounces of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Green Peas with Salt have 1.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 7.6 times more Energy, 190 times more Fat, 144.2 times more Saturated Fat, 3.4 times more Omega 3, 325.8 times more Omega 6, 1.6 times more Carbohydrate, 2.4 times more Fiber and 3.9 times more Protein than Boiled Frozen Green Peas, drained with Salt.
• 14 ounces of Cooked Frozen Green Peas with Salt provide inadequate amounts of Omega 3 and Omega 6