Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Sprouted Peas	Recommended Dietary Allowance
Energy	201% 5820kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	209% 271g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	NA	38g per day for Men 19-50 years
Protein	345% 193g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	206% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	204% 2.65mg	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	360% 1440μg	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	116% 104mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sprouted Peas	Recommended Dietary Allowance
Calcium	70% 700mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	302% 2.72mg	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	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	190% 4.38mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	17% 623g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Sprouted Peas:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 6.8 times more Vitamin B5, 3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 2.1 times more Vitamin B1 and 7.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Sprouted Peas:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Calcium, 6.7 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 4.8 times more Manganese, 7 times more Phosphorus, 2.2 times more Potassium, 132.2 times more Selenium and 5 times more Zinc than Raw Sprouted Peas.
• While Raw Sprouted Peas contain 6.7 times more Sodium and 51.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Energy, 73.2 times more Fat, 42.1 times more Saturated Fat, 123.7 times more Omega 6 and 2.2 times more Protein than Raw Sprouted Peas.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Sprouted Peas have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sprouted Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.