Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Canned Peas And Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Peas And Carrots with Liquids and Salt	19%	5%	76%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	213% 6190kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	52.6% 20g	38g per day for Men 19-50 years
Protein	307% 172g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	321% 2890μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	67.7% 0.88mg	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	595% 2380μg	45% 180μg	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	73.3% 66mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	57% 570mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	114% 1.03mg	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	851% 68mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	155% 3.57mg	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	1654% 11580mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	173% 2600mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	0.27% 10g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned Peas And Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Canned Peas And Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Canned Peas And Carrots with Liquids and Salt:

• 1 kilogram of Toasted Sunflower Seeds has 4.4 times more Vitamin B1, 5.4 times more Vitamin B2, 7.2 times more Vitamin B3, 58.8 times more Vitamin B5, 9.1 times more Vitamin B6 and 13.2 times more Vitamin B9 than Canned Peas And Carrots with Liquids and Salt.
• While 1 kg of Canned Peas And Carrots Solids and Liquids with Salt contains more Vitamin A and 4.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Peas And Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Canned Peas And Carrots with Liquids and Salt:

• 1 kilogram of Toasted Sunflower Seeds has 2.5 times more Calcium, 17.8 times more Copper, 9.1 times more Iron, 9.2 times more Magnesium, 5.9 times more Manganese, 25.2 times more Phosphorus, 4.9 times more Potassium and 9.1 times more Zinc than Canned Peas And Carrots with Liquids and Salt.
• While 1 kg of Canned Peas And Carrots Solids and Liquids with Salt contains 86.7 times more Sodium and 88.2 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 16.3 times more Energy, 210.4 times more Fat, 121.5 times more Saturated Fat, 3.4 times more Omega 3, 356.1 times more Omega 6, 2.4 times more Carbohydrate, 5.8 times more Fiber and 7.9 times more Protein than Canned Peas And Carrots with Liquids and Salt.
• 1 kilogram of Canned Peas And Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Omega 6