Comparing Nutrients in 1 pound Canned Green Peas VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.8% 313kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.52% 0.6g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	84% 109g	130g per day for Men 19-50 years
Sugars	26% 19g	17% 12.4g	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	0.81% 0.59g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	132% 50.3g	38g per day for Men 19-50 years
Protein	36% 20g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	281% 3.65mg	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	50% 200μg	269% 1075μg	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	48.4% 43.5mg	7.06% 6.35mg	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	0.91% 0.14mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81% 97μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.07% 91mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	922% 8.3mg	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	54% 4.3mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	416% 9.57mg	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	43.4% 304mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	218% 24mg	11mg per day for Men 19-50 years
Water	10% 371g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Green Peas vs Roasted Sunflower Seeds:

• Canned Green Peas Solids have more Vitamin A, 6.9 times more Vitamin C and 7.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B2, 9.6 times more Vitamin B3, 55 times more Vitamin B5, 12.6 times more Vitamin B6, 5.4 times more Vitamin B9 and 870 times more Vitamin E than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Canned Green Peas Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Green Peas vs Roasted Sunflower Seeds:

• Canned Green Peas Solids have 68.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Calcium, 22.3 times more Copper, 4 times more Iron, 7.6 times more Magnesium, 7 times more Manganese, 17.2 times more Phosphorus, 4.9 times more Potassium, 46.6 times more Selenium and 7.5 times more Zinc than Canned Green Peas Solids.

Comparison of macro-nutrients per 1 pound:

• Canned Green Peas Solids have 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.4 times more Energy, 142.3 times more Fat, 84.2 times more Saturated Fat, 2.2 times more Omega 3, 248.3 times more Omega 6, 1.9 times more Carbohydrate, 2.7 times more Fiber and 4.4 times more Protein than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.