Comparing Nutrients in 1 kilogram Canned Peas And Carrots with Liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids	19%	5%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Peas And Carrots with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 380kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	176% 229g	130g per day for Men 19-50 years
Sugars	39% 28.3g	43% 31g	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	87% 33g	279% 106g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	381% 3430μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	609% 7.9mg	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	45% 180μg	585% 2340μg	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	73.3% 66mg	12.2% 11mg	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	25.3% 3.8mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Carrots with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	2004% 18mg	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	94% 7.5mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	904% 21mg	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	65.7% 460mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	474% 52mg	11mg per day for Men 19-50 years
Water	24% 882g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Peas And Carrots with Liquids VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Peas And Carrots with Liquids versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Peas And Carrots with Liquids vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Canned Peas And Carrots with Liquids has more Vitamin A, 6 times more Vitamin C and 4.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 4.3 times more Vitamin B1, 5.3 times more Vitamin B2, 7.1 times more Vitamin B3, 57.8 times more Vitamin B5, 9 times more Vitamin B6, 13 times more Vitamin B9 and 95.6 times more Vitamin E than Canned Peas And Carrots Solids and Liquids.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Peas And Carrots Solids and Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Peas And Carrots with Liquids vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Canned Peas And Carrots with Liquids has 57.2 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.8 times more Calcium, 17.5 times more Copper, 5.7 times more Iron, 9.1 times more Magnesium, 5.8 times more Manganese, 24.8 times more Phosphorus, 4.8 times more Potassium, 86.9 times more Selenium and 9 times more Zinc than Canned Peas And Carrots Solids and Liquids.
• 1 kilogram of Canned Peas And Carrots with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 15.6 times more Energy, 190 times more Fat, 144.2 times more Saturated Fat, 3.5 times more Omega 3, 325.8 times more Omega 6, 2.7 times more Carbohydrate, 3.2 times more Fiber and 9.2 times more Protein than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots with Liquids and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Peas And Carrots with Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6