Comparing Nutrients in 1 kilogram Cooked Frozen Peas And Carrots with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Frozen Peas And Carrots with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.6% 480kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	9.65% 1.64g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	158% 206g	130g per day for Men 19-50 years
Sugars	60% 43.6g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	303% 115g	38g per day for Men 19-50 years
Protein	55% 31g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	529% 4760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	619% 8.05mg	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	65% 260μg	595% 2380μg	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	90% 81mg	15.6% 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	34.7% 5.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 188μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	2038% 18.3mg	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	118% 9.4mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	919% 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	70% 490mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	46.5% 1580mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	203% 3040mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	482% 53mg	11mg per day for Men 19-50 years
Water	23% 858g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Carrots with Salt VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Peas And Carrots with Salt versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Peas And Carrots with Salt vs Toasted Sunflower Seeds:

• 1 kilogram of Cooked Frozen Peas And Carrots with Salt has more Vitamin A and 5.8 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Vitamin B1, 4.5 times more Vitamin B2, 3.6 times more Vitamin B3, 43.3 times more Vitamin B5, 9.3 times more Vitamin B6 and 9.2 times more Vitamin B9 than Boiled Frozen Peas And Carrots, drained with Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Peas And Carrots, drained with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Peas And Carrots with Salt vs Toasted Sunflower Seeds:

• 1 kilogram of Cooked Frozen Peas And Carrots with Salt has 101.3 times more Sodium and 85.8 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.5 times more Calcium, 24.1 times more Copper, 7.2 times more Iron, 8.1 times more Magnesium, 10.5 times more Manganese, 23.6 times more Phosphorus, 3.1 times more Potassium and 11.8 times more Zinc than Boiled Frozen Peas And Carrots, drained with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 12.9 times more Energy, 135.2 times more Fat, 77.3 times more Saturated Fat, 2.2 times more Omega 3, 228 times more Omega 6, 2 times more Carbohydrate, 3.7 times more Fiber and 5.6 times more Protein than Boiled Frozen Peas And Carrots, drained with Salt.
• 1 kilogram of Cooked Frozen Peas And Carrots with Salt provide inadequate amounts of Energy and Omega 6