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

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Split Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	126% 3640kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	163% 52g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.56g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	474% 616g	185% 241g	130g per day for Men 19-50 years
Sugars	43.3% 31.4g	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	0% 0g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	584% 222g	292% 111g	38g per day for Men 19-50 years
Protein	413% 231g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	599% 7.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	37.5% 150μg	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	20% 18mg	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	8% 1.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46% 460mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	899% 8.1mg	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	591% 47.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	517% 12mg	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	477% 3340mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	251% 8520mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	317% 35mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 6.8 times more Vitamin B1, 1.3 times more Vitamin C and 5.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 7.3 times more Vitamin B5, 5.7 times more Vitamin B6, 15.8 times more Vitamin B9 and 217.5 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Split Green Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Split Green Peas have 1.2 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus, 7.4 times more Selenium and 1.5 times more Zinc than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Split Green Peas have 2.4 times more Omega 3, 2.6 times more Carbohydrate and 2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 12.8 times more Fat, 12.8 times more Saturated Fat and 38.3 times more Omega 6 than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Protein per 1 kg.
• Both Raw Split Green Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.