Comparing Nutrients in 14 ounces Split Green Peas VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Split Green Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50% 1445kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	70% 91g	130g per day for Men 19-50 years
Sugars	17% 12.5g	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% 0g	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	% 1.75g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 9.4g	g per day for Men 19-50 years
Fiber	232% 88g	111% 42g	38g per day for Men 19-50 years
Protein	164% 92g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.85mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	15% 59.5μg	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	7.94% 7.14mg	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	3.18% 0.48mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.3% 183mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	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	235% 18.8mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	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	189% 1326mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Split Green Peas vs Oil Roasted Sunflower Seeds:

• Raw Split Green Peas have 2.2 times more Vitamin B1, 1.6 times more Vitamin C and 5.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.2 times more Vitamin B5, 5.7 times more Vitamin B6, 15.6 times more Vitamin B9 and 302.8 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Split Green Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Split Green Peas vs Oil Roasted Sunflower Seeds:

• Raw Split Green Peas have 1.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 2.2 times more Copper, 2 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus, 7.3 times more Selenium and 1.5 times more Zinc than Raw Split Green Peas.
• Both Raw Split Green Peas and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Split Green Peas have 2 times more Omega 3, 2.7 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 13.2 times more Fat, 17.3 times more Saturated Fat and 40 times more Omega 6 than Raw Split Green Peas.
• Both Raw Split Green Peas and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars and Protein per 14 oz.
• Both Raw Split Green Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.