Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Green Peas	26%	4%	70%

Macro Nutrients

	Sunflower Seed Flour	Green Peas	Recommended Dietary Allowance
Energy	112% 3260kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	111% 145g	130g per day for Men 19-50 years
Sugars	NA	78.2% 56.7g	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	5.38% 3.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 50g	g per day for Men 19-50 years
Fiber	137% 52g	150% 57g	38g per day for Men 19-50 years
Protein	858% 481g	97% 54.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Green Peas	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	222% 2.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	130% 1.7mg	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	555% 2220μg	163% 650μg	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	14.4% 13mg	444% 400mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	207% 248μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Green Peas	Recommended Dietary Allowance
Calcium	114% 1140mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	196% 1.76mg	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	828% 66.2mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	178% 4.1mg	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	984% 6890mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	71.8% 2440mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	2% 74.7g	21.3% 789g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Green Peas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Green Peas:

• 1 kilogram of Sunflower Seed Flour has 12 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 63.5 times more Vitamin B5, 4.5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Green Peas.
• While 1 kg of Raw Green Peas contains 19 times more Vitamin A and 30.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Green Peas:

• 1 kilogram of Sunflower Seed Flour has 4.6 times more Calcium, 9.7 times more Copper, 4.5 times more Iron, 10.5 times more Magnesium, 4.8 times more Manganese, 6.4 times more Phosphorus, 32.3 times more Selenium and 4 times more Zinc than Green Peas.
• While 1 kg of Raw Green Peas contains 3.6 times more Potassium and 10.6 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 4 times more Energy, 5.7 times more Omega 6, 2.5 times more Carbohydrate and 8.9 times more Protein than Green Peas.
• While 1 kg of Raw Green Peas contains 17.5 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Green Peas offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 1 kilogram of Green Peas provide inadequate amounts of Omega 6