Comparing Nutrients in 300 calories Canned Green Peas VS Toasted Sunflower Seeds

Weight per 300 calories

• Canned Green Peas: 435g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 9 times more energy per unit of mass than Canned Green Peas Solids, which is very high in comparison to other foods. Canned Green Peas having low energy density.

Discover which food has more nutrients per 300 calories - Canned Green Peas or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Green Peas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	8.42% 0.13g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	0.78% 0.57g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	47% 18g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	34.3% 19.2g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	30% 0.39mg	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	48% 191μg	29% 115μg	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	46.4% 41.7mg	0.75% 0.68mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.5% 93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.7% 87mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	39.6% 0.36mg	99% 0.89mg	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	51.6% 4.13mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	44.5% 1.02mg	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	41.6% 291mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.58% 8.7mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	9.6% 355g	0.013% 0.48g	3700g per day for Men 19-50 years

Canned Green Peas VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Green Peas or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Canned Green Peas vs Toasted Sunflower Seeds:

• 300 calories of Canned Green Peas have more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and 61.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Green Peas Solids.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Green Peas Solids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Green Peas vs Toasted Sunflower Seeds:

• 300 calories of Canned Green Peas have 3.1 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 3.2 times more Potassium, 1.2 times more Zinc and 732.9 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper and 1.9 times more Phosphorus than Canned Green Peas Solids.
• Both Canned Green Peas and Toasted Sunflower Seeds contain similar levels of Magnesium per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Green Peas have 3.5 times more Omega 3, 5.5 times more Carbohydrate, 3.2 times more Fiber and 2.3 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 18.1 times more Fat, 10.7 times more Saturated Fat and 31.6 times more Omega 6 than Canned Green Peas Solids.
• Both Canned Green Peas and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Green Peas provide inadequate amounts of Omega 6
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3