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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Energy	93% 2685kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	46.2% 0.74g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	215% 280g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	% 2g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 12.2g	g per day for Men 19-50 years
Fiber	127% 48g	265% 101g	38g per day for Men 19-50 years
Protein	162% 91g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Oil 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	121% 1.45mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Calcium	39.5% 395mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	216% 1515mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	114% 3865mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	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	215% 23.6mg	144% 16mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.07% 39.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Split Green Peas per 1 lb

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 7.2 times more Vitamin B5, 5.7 times more Vitamin B6, 15.6 times more Vitamin B9 and 302.8 times more Vitamin E than Split Green Peas.
• While 1 lb of Raw Split Green Peas contains 2.2 times more Vitamin B1, 1.6 times more Vitamin C and 5.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Split Green Peas provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Split Green Peas have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Calcium, 2.2 times more Copper, 2 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus, 7.3 times more Selenium and 1.5 times more Zinc than Split Green Peas.
• While 1 lb of Raw Split Green Peas contains 1.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Split Green Peas contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 13.2 times more Fat, 17.3 times more Saturated Fat and 40 times more Omega 6 than Split Green Peas.
• While 1 lb of Raw Split Green Peas contains 2 times more Omega 3, 2.7 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Split Green Peas offer comparable quantities of Sugars and Protein per one pound.