Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Sunflower Seed Butter	Split Green Peas	Recommended Dietary Allowance
Energy	84.4% 2449kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	5.06% 1.6g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	188% 245g	130g per day for Men 19-50 years
Sugars	57.7% 42g	17% 12.5g	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	% 0g	% 1.75g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 10.7g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	232% 88g	38g per day for Men 19-50 years
Protein	122% 68.6g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Split Green Peas	Recommended Dietary Allowance
Vitamin A	NA	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	238% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	76.4% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	42.7% 0.56mg	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	235% 941μg	15% 59.5μg	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	12% 10.7mg	7.94% 7.14mg	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	606% 91mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Split Green Peas	Recommended Dietary Allowance
Calcium	25.4% 254mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	357% 3.2mg	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	204% 16.4mg	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	205% 4.72mg	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	378% 2643mg	189% 1326mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	99% 3382mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	126% 14mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.93% 34.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Split Green Peas per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Split Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Split Green Peas:

• 14 ounces of Sunflower Seed Butter have 1.9 times more Vitamin B3, 1.2 times more Vitamin B5, 3.9 times more Vitamin B6, 15.8 times more Vitamin B9, 1.5 times more Vitamin C and 190.8 times more Vitamin E than Split Green Peas.
• While 14 oz of Raw Split Green Peas contain 13.6 times more Vitamin B1 and 1.5 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• 14 ounces of Split Green Peas have insufficient amounts of Vitamin E
• Both Sunflower Seed Butter no Salt as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Split Green Peas:

• 14 ounces of Sunflower Seed Butter have 1.4 times more Calcium, 2 times more Copper, 4.9 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 9.8 times more Selenium and 1.4 times more Zinc than Split Green Peas.
• While 14 oz of Raw Split Green Peas contain 1.5 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Split Green Peas contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.7 times more Energy, 14.2 times more Fat, 11.5 times more Saturated Fat, 11.4 times more Omega 6 and 3.4 times more Sugars than Split Green Peas.
• While 14 oz of Raw Split Green Peas contain 3.3 times more Omega 3, 2.6 times more Carbohydrate, 3.9 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter no Salt.