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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen Green Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 349kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	80% 104g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	1.56% 1.13g	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	% 0.36g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 21g	% 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	42.3% 23.7g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	52% 467μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	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	49% 7.8mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	60% 240μg	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	91% 81.6mg	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	0.6% 0.091mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 127μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.98% 100mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	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	86.7% 6.94mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	53% 372mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.19% 7g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have more Vitamin A, 16.4 times more Vitamin C and 9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B2, 2.4 times more Vitamin B3, 12.7 times more Vitamin B5, 9.5 times more Vitamin B6, 4.4 times more Vitamin B9 and 1816.5 times more Vitamin E than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Frozen Green Peas, Unprepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Green Peas, Unprepared have 36 times more Sodium and 51.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 14.5 times more Copper, 2.8 times more Iron, 4.9 times more Magnesium, 6.2 times more Manganese, 13.9 times more Phosphorus, 3.2 times more Potassium, 41.2 times more Selenium and 6.4 times more Zinc than Frozen Green Peas, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Frozen Green Peas, Unprepared have 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.7 times more Energy, 128.3 times more Fat, 107.1 times more Saturated Fat, 2.5 times more Omega 3, 240.9 times more Omega 6, 1.7 times more Carbohydrate, 2.4 times more Fiber and 3.8 times more Protein than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.