Comparing Nutrients in 1 kilogram Boiled Sprouted Peas VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Peas	28%	5%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Sprouted Peas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33.8% 980kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	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	NA	303% 115g	38g per day for Men 19-50 years
Protein	126% 70.5g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Peas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.83mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	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	90% 360μg	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	73.3% 66mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Peas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	209% 16.7mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	34.3% 240mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	482% 53mg	11mg per day for Men 19-50 years
Water	20% 744g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Peas vs Toasted Sunflower Seeds:

• Boiled and Drained Sprouted Peas have 4.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 3.9 times more Vitamin B3, 10.3 times more Vitamin B5, 6.3 times more Vitamin B6 and 6.6 times more Vitamin B9 than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled and Drained Sprouted Peas as well as Toasted 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 Boiled Sprouted Peas vs Toasted Sunflower Seeds:

• Boiled and Drained Sprouted Peas have 74.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 91.7 times more Copper, 4.1 times more Iron, 3.1 times more Magnesium, 6.5 times more Manganese, 48.3 times more Phosphorus, 1.8 times more Potassium and 6.8 times more Zinc than Boiled and Drained Sprouted Peas.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Energy, 111.4 times more Fat, 66.1 times more Saturated Fat, 1.8 times more Omega 3, 191.7 times more Omega 6 and 2.4 times more Protein than Boiled and Drained Sprouted Peas.
• Both Boiled and Drained Sprouted Peas and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained Sprouted Peas as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.