Comparing Nutrients in 1 pound Cooked Frozen Green Peas with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.2% 354kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	80% 104g	130g per day for Men 19-50 years
Sugars	27.5% 20g	19.5% 14g	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	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	% 0.5g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 10.8g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	127% 48g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	53% 476μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	276% 3.6mg	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	67% 268μg	265% 1061μg	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	50% 45mg	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	909% 8.2mg	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	86% 6.9mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	410% 9.43mg	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	50% 349mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	98% 1465mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	9.75% 361g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas with Salt VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Green Peas with Salt versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Green Peas with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Cooked Frozen Green Peas with Salt has more Vitamin A, 9 times more Vitamin C and 7.7 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.8 times more Vitamin B2, 2.8 times more Vitamin B3, 48.9 times more Vitamin B5, 7 times more Vitamin B6, 4 times more Vitamin B9 and 1211 times more Vitamin E than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cooked Frozen Green Peas with Salt have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Green Peas, drained with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Green Peas with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Cooked Frozen Green Peas with Salt has 107.7 times more Sodium and 51.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.6 times more Calcium, 17.2 times more Copper, 2.8 times more Iron, 5.8 times more Magnesium, 7.5 times more Manganese, 14.8 times more Phosphorus, 4.4 times more Potassium, 78.2 times more Selenium and 7.8 times more Zinc than Boiled Frozen Green Peas, drained with Salt.
• 1 pound of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Green Peas with Salt has 1.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 7.6 times more Energy, 190 times more Fat, 144.2 times more Saturated Fat, 3.4 times more Omega 3, 325.8 times more Omega 6, 1.6 times more Carbohydrate, 2.4 times more Fiber and 3.9 times more Protein than Boiled Frozen Green Peas, drained with Salt.
• 1 pound of Cooked Frozen Green Peas with Salt provide inadequate amounts of Omega 3 and Omega 6