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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.2% 354kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	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	% 18.4g	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	137% 52g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	67% 268μg	270% 1080μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	924% 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	86% 6.9mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	9.75% 361g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas with Salt VS Toasted 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 Toasted 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 Toasted Sunflower Seeds:

• 1 pound of Cooked Frozen Green Peas with Salt has more Vitamin A and 7.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 49.7 times more Vitamin B5, 7.1 times more Vitamin B6 and 4 times more Vitamin B9 than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Green Peas, drained with Salt as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 pound of Cooked Frozen Green Peas with Salt has 107.7 times more Sodium and 79.5 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.4 times more Calcium, 17.5 times more Copper, 4.5 times more Iron, 5.9 times more Magnesium, 7.6 times more Manganese, 15 times more Phosphorus, 4.5 times more Potassium and 7.9 times more Zinc than Boiled Frozen Green Peas, drained with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 7.9 times more Energy, 210.4 times more Fat, 121.5 times more Saturated Fat, 3.3 times more Omega 3, 356.1 times more Omega 6, 1.4 times more Carbohydrate, 2.6 times more Fiber and 3.3 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