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Comparing Nutrients in 1 kilogram Roasted Sunflower SeedsVS Cooked Frozen Green Peas

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Cooked Frozen Green Peas
26%
3%
71%
1 kg ▼

Macro Nutrients

201%5820kcal
Energy
27%780kcal
5820 kcalvs780 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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513%498g
Fat
2.8%2.7g
498 gvs2.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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163%52g
Saturated Fat
1.53%0.49g
52 gvs0.49 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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43%0.69g
Omega 3
15%0.24g
0.69 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1928%328g
Omega 6
6.18%1.05g
328 gvs1.05 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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185%241g
Carbohydrate
110%143g
241 gvs143 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
37.7%27.3g
Sugars
60.7%44g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
27.3 gvs44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.8%1.3g
≤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]
NA gvs1.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.1g
NA gvs1.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%40.6g
NA gvs40.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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292%111g
Fiber
118%45g
111 gvs45 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
345%193g
Protein
92%51.5g
193 gvs51.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
117%1050μg
RAE, retinol activity equivalents
0 μgvs1050 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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88.3%1.06mg
Vitamin B1
236%2.83mg
Thiamine
1.06 mgvs2.83 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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189%2.46mg
Vitamin B2
77%1mg
Riboflavin
2.46 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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440%70.4mg
Vitamin B3
93%15mg
Niacin, nicotinic acid, niacinamide
70.4 mgvs15 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1408%70.4mg
Vitamin B5
28.4%1.42mg
Pantothenic acid
70.4 mgvs1.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
618%8.04mg
Vitamin B6
87%1.13mg
Pyridoxine
8.04 mgvs1.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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593%2370μg
Vitamin B9
148%590μg
Folates and Folic Acid
2370 μgvs590 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.6%14mg
Vitamin C
110%99mg
Ascorbic acid
14 mgvs99 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1740%261mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
261 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
200%240μg
Phytomenadione or phylloquinone
27 μgvs240 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

70%700mg
Calcium
24%240mg
700 mgvs240 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2033%18.3mg
Copper
117%1.05mg
18.3 mgvs1.05 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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475%38mg
Iron
190%15mg
38 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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307%1290mg
Magnesium
52.4%220mg
1290 mgvs220 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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917%21mg
Manganese
121%2.8mg
21 mgvs2.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1650%11550mg
Phosphorus
110%770mg
11550 mgvs770 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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250%8500mg
Potassium
32.4%1100mg
8500 mgvs1100 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1442%793μg
Selenium
18%10μg
793 μgvs10 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2%30mg
Sodium
48%720mg
30 mgvs720 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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481%53mg
Zinc
61%6.7mg
53 mgvs6.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.32%12g
Water
21.5%795g
12 gvs795 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Cooked Frozen Green Peas:
Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cooked Frozen Green Peas:
Comparison of macro-nutrients per 1 kilogram:



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