Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Energy	201% 5820kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	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	185% 241g	474% 616g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	292% 111g	584% 222g	38g per day for Men 19-50 years
Protein	345% 193g	413% 231g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Calcium	70% 700mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	477% 3340mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	251% 8520mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	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	481% 53mg	317% 35mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Split Green Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds 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 Roasted Sunflower Seeds vs Split Green Peas:

• 1 kilogram of Roasted Sunflower Seeds has 2 times more Vitamin B3, 7.3 times more Vitamin B5, 5.7 times more Vitamin B6, 15.8 times more Vitamin B9 and 217.5 times more Vitamin E than Split Green Peas.
• While 1 kg of Raw Split Green Peas contains 6.8 times more Vitamin B1, 1.3 times more Vitamin C and 5.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Split Green Peas provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Split Green Peas have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Split Green Peas:

• 1 kilogram of Roasted Sunflower Seeds has 1.5 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus, 7.4 times more Selenium and 1.5 times more Zinc than Split Green Peas.
• Both Roasted Sunflower Seeds and Split Green Peas contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Energy, 12.8 times more Fat, 12.8 times more Saturated Fat and 38.3 times more Omega 6 than Split Green Peas.
• While 1 kg of Raw Split Green Peas contains 2.4 times more Omega 3, 2.6 times more Carbohydrate and 2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Split Green Peas offer comparable quantities of Sugars and Protein per one kilogram.