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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Toasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Energy	97% 2808kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	46.2% 0.74g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	215% 280g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	265% 101g	38g per day for Men 19-50 years
Protein	139% 78g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 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	270% 1080μg	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	NA	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Calcium	26% 259mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	216% 1515mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	114% 3865mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	144% 16mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1.07% 39.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Split Green Peas:

• 1 pound of Toasted Sunflower Seeds has 7.3 times more Vitamin B5, 5.8 times more Vitamin B6 and 15.9 times more Vitamin B9 than Split Green Peas.
• While 1 lb of Raw Split Green Peas contains 2.2 times more Vitamin B1 and 1.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Split Green Peas provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Split Green Peas:

• 1 pound of Toasted Sunflower Seeds has 1.2 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus and 1.5 times more Zinc than Split Green Peas.
• While 1 lb of Raw Split Green Peas contains 1.7 times more Potassium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.7 times more Energy, 14.6 times more Fat, 14.6 times more Saturated Fat and 43.7 times more Omega 6 than Split Green Peas.
• While 1 lb of Raw Split Green Peas contains 2.1 times more Omega 3, 3 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.