Comparing Nutrients in 1 kilogram Frozen Green Peas VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.6% 770kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	163% 52g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.42g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	185% 241g	130g per day for Men 19-50 years
Sugars	69% 50g	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	3.45% 2.5g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	118% 45g	292% 111g	38g per day for Men 19-50 years
Protein	93% 52.2g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.47mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	133% 530μg	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	200% 180mg	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	1.33% 0.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 279μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	191% 15.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	117% 820mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	481% 53mg	11mg per day for Men 19-50 years
Water	21.6% 800g	0.32% 12g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have more Vitamin A, 2.4 times more Vitamin B1, 12.9 times more Vitamin C and 10.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 12.9 times more Vitamin B5, 9.7 times more Vitamin B6, 4.5 times more Vitamin B9 and 1305 times more Vitamin E than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Green Peas, Unprepared have 36 times more Sodium and 66.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 14.8 times more Copper, 2.5 times more Iron, 5 times more Magnesium, 6.3 times more Manganese, 14.1 times more Phosphorus, 5.6 times more Potassium, 41.7 times more Selenium and 6.5 times more Zinc than Frozen Green Peas, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Green Peas, Unprepared have 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.6 times more Energy, 124.5 times more Fat, 79.1 times more Saturated Fat, 2.1 times more Omega 3, 230.9 times more Omega 6, 1.8 times more Carbohydrate, 2.5 times more Fiber and 3.7 times more Protein than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.