Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Sunflower Seed Flour	Split Green Peas	Recommended Dietary Allowance
Energy	112% 3260kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	50.4% 8.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	474% 616g	130g per day for Men 19-50 years
Sugars	NA	43.3% 31.4g	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	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	NA	% 4.4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	137% 52g	584% 222g	38g per day for Men 19-50 years
Protein	858% 481g	413% 231g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Split Green Peas	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	108% 1.4mg	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	37.5% 150μg	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	20% 18mg	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% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Split Green Peas	Recommended Dietary Allowance
Calcium	114% 1140mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	899% 8.1mg	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	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	517% 12mg	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	477% 3340mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	251% 8520mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	195% 107μg	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	317% 35mg	11mg per day for Men 19-50 years
Water	2% 74.7g	2.35% 87g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Split 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 Split Green Peas:

• 1 kilogram of Sunflower Seed Flour has 4.4 times more Vitamin B1, 2 times more Vitamin B3, 6.9 times more Vitamin B5, 5.4 times more Vitamin B6 and 14.8 times more Vitamin B9 than Split Green Peas.
• While 1 kg of Raw Split Green Peas contains 1.4 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Split Green Peas provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 2.5 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 5.5 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 5.4 times more Selenium and 1.4 times more Zinc than Split Green Peas.
• While 1 kg of Raw Split Green Peas contains 12.7 times more Potassium 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 2.1 times more Protein than Split Green Peas.
• While 1 kg of Raw Split Green Peas contains 2.4 times more Fat, 81.5 times more Omega 3, 1.7 times more Carbohydrate and 4.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Split Green Peas offer comparable quantities of Energy and Omega 6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3