Comparing Nutrients in 1 kilogram Cooked Frozen Green Peas with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 780kcal	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	15% 0.24g	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	110% 143g	176% 229g	130g per day for Men 19-50 years
Sugars	60.7% 44g	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	1.8% 1.3g	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	% 1.1g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 23.7g	g per day for Men 19-50 years
Fiber	118% 45g	279% 106g	38g per day for Men 19-50 years
Protein	92% 51.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	117% 1050μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	148% 590μg	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	110% 99mg	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	2% 0.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	190% 15mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	110% 770mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	215% 3230mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	21.5% 795g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas with Salt VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Green Peas with Salt 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 Cooked Frozen Green Peas with Salt vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cooked Frozen Green Peas with Salt has more Vitamin A, 9 times more Vitamin C and 7.7 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.8 times more Vitamin B2, 2.8 times more Vitamin B3, 48.9 times more Vitamin B5, 7 times more Vitamin B6, 4 times more Vitamin B9 and 1211 times more Vitamin E than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas with Salt have insufficient amounts of Vitamin E
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Green Peas, drained with Salt 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 Cooked Frozen Green Peas with Salt vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cooked Frozen Green Peas with Salt has 107.7 times more Sodium and 51.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.6 times more Calcium, 17.2 times more Copper, 2.8 times more Iron, 5.8 times more Magnesium, 7.5 times more Manganese, 14.8 times more Phosphorus, 4.4 times more Potassium, 78.2 times more Selenium and 7.8 times more Zinc than Boiled Frozen Green Peas, drained with Salt.
• 1 kilogram of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Green Peas with Salt has 1.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 7.6 times more Energy, 190 times more Fat, 144.2 times more Saturated Fat, 3.4 times more Omega 3, 325.8 times more Omega 6, 1.6 times more Carbohydrate, 2.4 times more Fiber and 3.9 times more Protein than Boiled Frozen Green Peas, drained with Salt.
• 1 kilogram of Cooked Frozen Green Peas with Salt provide inadequate amounts of Omega 3 and Omega 6