Comparing Nutrients in 1 kilogram Sunflower Seeds VS Canned Peas, Green (includes Baby And Lesuer Types), Unprepared

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%

Macro Nutrients

	Sunflower Seeds	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Energy	201% 5840kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	18% 3.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	87.4% 114g	130g per day for Men 19-50 years
Sugars	36% 26g	41.2% 30g	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	0.69% 0.5g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 25g	% 26g	g per day for Men 19-50 years
Fiber	226% 86g	129% 49g	38g per day for Men 19-50 years
Protein	371% 208g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	61% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	43% 0.56mg	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	568% 2270μg	77.5% 310μg	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	15.6% 14mg	46.7% 42mg	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	2345% 352mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Calcium	78% 780mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	118% 1.06mg	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	656% 52.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	93% 2.13mg	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	943% 6600mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	182% 2730mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Canned Peas, Green (includes Baby And Lesuer Types), Unprepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• 1 kilogram of Sunflower Seeds has 13.8 times more Vitamin B1, 6.7 times more Vitamin B2, 8.5 times more Vitamin B3, 4.7 times more Vitamin B5, 24 times more Vitamin B6, 7.3 times more Vitamin B9 and 92.6 times more Vitamin E than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 1 kg of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contains 14.3 times more Vitamin A, 3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dried Sunflower Seed Kernels as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• 1 kilogram of Sunflower Seeds has 3.4 times more Calcium, 17 times more Copper, 4.4 times more Iron, 18.1 times more Magnesium, 9.2 times more Manganese, 9.9 times more Phosphorus, 6.1 times more Potassium, 31.2 times more Selenium and 7.6 times more Zinc than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 1 kg of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contains 30.3 times more Sodium and 17.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 8.6 times more Energy, 64.3 times more Fat, 31.2 times more Saturated Fat, 75.8 times more Omega 6, 1.8 times more Carbohydrate, 1.8 times more Fiber and 4.6 times more Protein than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• Both Sunflower Seeds and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared offer comparable quantities of Omega 3 and Sugars per one kilogram.
• 1 kilogram of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared provide inadequate amounts of Omega 6