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Comparing Nutrients in 1 pound Boiled Podded PeasVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Podded Peas
30%
5%
65%
Oil Roasted Sunflower Seeds
13%
73%
14%
1 lb ▼

Macro Nutrients

6.57%191kcal
Energy
93%2685kcal
191 kcalvs2685 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.08%1.04g
Fat
240%233g
1.04 gvs233 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.62%0.2g
Saturated Fat
100%32g
0.2 gvs32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.25%0.068g
Omega 3
23%0.37g
0.068 gvs0.37 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.27%0.39g
Omega 6
913%155g
0.39 gvs155 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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24.6%32g
Carbohydrate
80%104g
32 gvs104 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25%18g
Sugars
19.5%14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
18 gvs14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.36g
NA gvs3.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%10.8g
NA gvs10.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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33.4%12.7g
Fiber
127%48g
12.7 gvs48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26.5%15g
Protein
162%91g
15 gvs91 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

26.2%236μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
236 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48.4%0.58mg
Vitamin B1
121%1.45mg
Thiamine
0.58 mgvs1.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.5%0.34mg
Vitamin B2
98%1.27mg
Riboflavin
0.34 mgvs1.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.3%2.44mg
Vitamin B3
117%18.7mg
Niacin, nicotinic acid, niacinamide
2.44 mgvs18.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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61%3.05mg
Vitamin B5
630%31.5mg
Pantothenic acid
3.05 mgvs31.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.2%0.65mg
Vitamin B6
276%3.6mg
Pyridoxine
0.65 mgvs3.6 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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33%132μg
Vitamin B9
265%1061μg
Folates and Folic Acid
132 μgvs1061 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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241%217mg
Vitamin C
5.54%5mg
Ascorbic acid
217 mgvs5 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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11.8%1.77mg
Vitamin E
1099%165mg
Tocopherols and Tocotrienols
1.77 mgvs165 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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94%113μg
Vitamin K
11.7%14μg
Phytomenadione or phylloquinone
113 μgvs14 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

19%191mg
Calcium
39.5%395mg
191 mgvs395 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39%0.35mg
Copper
909%8.2mg
0.35 mgvs8.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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112%8.94mg
Iron
243%19.4mg
8.94 mgvs19.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28%118mg
Magnesium
137%576mg
118 mgvs576 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33%0.76mg
Manganese
410%9.43mg
0.76 mgvs9.43 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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35.6%249mg
Phosphorus
738%5166mg
249 mgvs5166 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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32%1089mg
Potassium
64.4%2191mg
1089 mgvs2191 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.77%3.18μg
Selenium
645%355μg
3.18 μgvs355 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg
Sodium
0.91%13.6mg
18 mgvs13.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.3%1.68mg
Zinc
215%23.6mg
1.68 mgvs23.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%403g
Water
0.19%7g
403 gvs7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Boiled Podded Peas vs Oil Roasted Sunflower Seeds:
Comparing minerals per 1 pound for Boiled Podded Peas vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 1 pound:



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