Comparing Nutrients in 300 calories Cooked Frozen Podded Peas VS Roasted Sunflower Seeds

Weight per 300 calories

• Cooked Frozen Podded Peas: 577g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 11.2 times more energy per unit of mass than Boiled and Drained Frozen Podded Peas, which is very high in comparison to other foods. Cooked Frozen Podded Peas having low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Podded Peas or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Frozen Podded Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	9% 0.14g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	38.4% 28g	1.94% 1.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47% 18g	15% 5.72g	38g per day for Men 19-50 years
Protein	36% 20g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	42.3% 381μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.94mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.2% 1mg	32% 0.41mg	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	50.5% 202μg	30.5% 122μg	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	141% 127mg	0.8% 0.72mg	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	18% 2.7mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	145% 174μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	34% 340mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	105% 0.94mg	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	173% 14mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	70.2% 1.6mg	47.3% 1.1mg	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	48% 335mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	1.92% 29mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	13.5% 500g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Podded Peas vs Roasted Sunflower Seeds:

• Boiled and Drained Frozen Podded Peas have more Vitamin A, 6.8 times more Vitamin B1, 5.4 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9, 175.9 times more Vitamin C and 125.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin E than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Frozen Podded Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Podded Peas vs Roasted Sunflower Seeds:

• Boiled and Drained Frozen Podded Peas have 9.4 times more Calcium, 7.1 times more Iron, 2.4 times more Magnesium, 1.5 times more Manganese, 2.9 times more Potassium and 807.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper, 1.8 times more Phosphorus and 8.9 times more Selenium than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Podded Peas have 4.1 times more Omega 3, 4.2 times more Carbohydrate, 19.8 times more Sugars, 3.1 times more Fiber and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Fat, 6.4 times more Saturated Fat and 20.6 times more Omega 6 than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Frozen Podded Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.