Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Podded Peas	Recommended Dietary Allowance
Energy	81% 2350kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	21.5% 28g	130g per day for Men 19-50 years
Sugars	17% 12.3g	22% 16g	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	NA	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	29.2% 11g	38g per day for Men 19-50 years
Protein	142% 79.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	44% 0.57mg	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	232% 929μg	28.8% 115μg	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	4.85% 4.37mg	211% 190mg	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	961% 144mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	34.5% 345mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	34% 0.31mg	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	212% 17mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	29% 0.67mg	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	646% 4521mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Podded Peas per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Boiled Podded Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Boiled Podded Peas:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.5 times more Vitamin B1, 3.7 times more Vitamin B2, 7.7 times more Vitamin B3, 10.3 times more Vitamin B5, 5.5 times more Vitamin B6, 8.1 times more Vitamin B9 and 93.2 times more Vitamin E than Boiled Podded Peas.
• While 14 oz of Boiled and Drained Podded Peas contain more Vitamin A, 43.5 times more Vitamin C and 8.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Boiled Podded Peas:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Calcium, 23.4 times more Copper, 2.2 times more Iron, 4.9 times more Magnesium, 12.4 times more Manganese, 20.7 times more Phosphorus, 2 times more Potassium, 111.7 times more Selenium and 14.1 times more Zinc than Boiled Podded Peas.
• While 14 oz of Boiled and Drained Podded Peas contain 57.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Boiled Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 14.1 times more Energy, 223 times more Fat, 160.6 times more Saturated Fat, 5.4 times more Omega 3, 402.4 times more Omega 6, 3.2 times more Carbohydrate, 3.8 times more Fiber and 6.1 times more Protein than Boiled Podded Peas.
• While 14 oz of Boiled and Drained Podded Peas contain 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Boiled Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6