Comparing Nutrients in 300 calories Canned Peas And Carrots with Liquids VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Canned Peas And Carrots with Liquids: 790g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 15.6 times more energy per unit of mass than Canned Peas And Carrots Solids and Liquids, which is very high in comparison to other foods. Canned Peas And Carrots with Liquids having low energy density.

Which food has more nutrients per 300 calories - Canned Peas And Carrots with Liquids or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids	19%	5%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Peas And Carrots with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	31% 22.3g	2.17% 1.58g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	68.6% 26g	14% 5.37g	38g per day for Men 19-50 years
Protein	30.6% 17g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	301% 2708μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	31% 0.4mg	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	35.5% 142μg	29.6% 119μg	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	58% 52mg	0.62% 0.56mg	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	20% 3mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86% 103μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Carrots with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 182mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	102% 0.91mg	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	74% 5.92mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	46% 1.05mg	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	52% 363mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	23.2% 789mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.58mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	19% 696g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Peas And Carrots with Liquids vs Oil Roasted Sunflower Seeds:

• Canned Peas And Carrots Solids and Liquids have more Vitamin A, 3.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B6, 93.5 times more Vitamin C and 65.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Vitamin B5 and 6.1 times more Vitamin E than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 300 kcal.
• Both Canned Peas And Carrots Solids and Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Peas And Carrots with Liquids vs Oil Roasted Sunflower Seeds:

• Canned Peas And Carrots Solids and Liquids have 4.1 times more Calcium, 2.7 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 3.2 times more Potassium, 1.7 times more Zinc and 891.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Phosphorus and 5.6 times more Selenium than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Peas And Carrots Solids and Liquids have 4.4 times more Omega 3, 5.8 times more Carbohydrate, 14.2 times more Sugars, 4.9 times more Fiber and 1.7 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.2 times more Fat, 9.3 times more Saturated Fat and 20.9 times more Omega 6 than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Canned Peas And Carrots Solids and Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.