Comparing Nutrients in 1 kilogram Canned Green Peas Rinsed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Green Peas Rinsed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.5% 710kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	163% 52g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	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	NA	292% 111g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	618% 8.04mg	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	75% 300μg	593% 2370μg	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	103% 93mg	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	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas Rinsed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	2033% 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	136% 11mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	917% 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	93% 650mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	154% 2310mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	22% 819g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas Rinsed VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Peas Rinsed versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Green Peas Rinsed vs Roasted Sunflower Seeds:

• 1 kilogram of Canned Green Peas Rinsed has 6.6 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Vitamin B1, 6.2 times more Vitamin B2, 7 times more Vitamin B3 and 7.9 times more Vitamin B9 than Canned Green Peas, Rinsed Solids.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Green Peas, Rinsed Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Peas Rinsed vs Roasted Sunflower Seeds:

• 1 kilogram of Canned Green Peas Rinsed has 77 times more Sodium and 68.2 times more Water than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 2.9 times more Calcium, 16.9 times more Copper, 3.5 times more Iron, 7.2 times more Magnesium, 9.5 times more Manganese, 17.8 times more Phosphorus, 8.1 times more Potassium and 7.8 times more Zinc than Canned Green Peas, Rinsed Solids.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas Rinsed has 1.2 times more Omega 3 than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 8.2 times more Energy, 52.4 times more Fat, 30.7 times more Saturated Fat, 90.1 times more Omega 6, 2 times more Carbohydrate and 4.5 times more Protein than Canned Green Peas, Rinsed Solids.