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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Energy	91% 2640kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	46.2% 0.74g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	215% 280g	130g per day for Men 19-50 years
Sugars	17% 12.4g	19.6% 14.2g	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	NA	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	NA	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	132% 50.3g	265% 101g	38g per day for Men 19-50 years
Protein	157% 87.7g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	49% 0.64mg	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	269% 1075μg	17% 68μg	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	7.06% 6.35mg	9.07% 8.16mg	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	789% 118mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Calcium	31.8% 318mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	408% 3.67mg	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	215% 17.2mg	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	235% 5.4mg	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	748% 5239mg	216% 1515mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	114% 3865mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	144% 16mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.07% 39.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B3, 7.3 times more Vitamin B5, 5.7 times more Vitamin B6, 15.8 times more Vitamin B9 and 217.5 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 6.8 times more Vitamin B1, 1.3 times more Vitamin C and 5.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Split Green Peas have similar amounts of Vitamin B2 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus, 7.4 times more Selenium and 1.5 times more Zinc than Raw Split Green Peas.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Split Green Peas have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 12.8 times more Fat, 12.8 times more Saturated Fat and 38.3 times more Omega 6 than Raw Split Green Peas.
• While Raw Split Green Peas contain 2.4 times more Omega 3, 2.6 times more Carbohydrate and 2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Split Green Peas have similar amounts of Sugars and Protein per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.