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

Weight per 300 calories

• Canned Green Peas with Liquids: 566g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 11.2 times more energy per unit of mass than Canned Green Peas Solids and Liquids, which is very high in comparison to other foods. Canned Green Peas with Liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Green Peas 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	1.75% 1.7g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	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	42.5% 55g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.78% 0.57g	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	% 0.45g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 1.2g	g per day for Men 19-50 years
Fiber	49% 18.7g	14% 5.37g	38g per day for Men 19-50 years
Protein	32.2% 18g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	45.3% 408μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.4% 0.63mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	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	41% 164μg	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	61.6% 55.5mg	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	0.75% 0.11mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 93μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 102mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	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	72% 5.77mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	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	43% 300mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.36μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	13% 486g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• Canned Green Peas Solids and Liquids have more Vitamin A, 3.9 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B9, 99.5 times more Vitamin C and 59.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.8 times more Vitamin B5 and 162.6 times more Vitamin E than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas Solids and Liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
• Both Canned Green Peas 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 Green Peas with Liquids vs Oil Roasted Sunflower Seeds:

• Canned Green Peas Solids and Liquids have 2.3 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 2.3 times more Potassium, 33.5 times more Sodium, 1.5 times more Zinc and 623.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper, 1.9 times more Phosphorus and 5.4 times more Selenium than Canned Green Peas Solids and Liquids.

Comparison of macro-nutrients per 300 calories:

• Canned Green Peas Solids and Liquids have 3.7 times more Omega 3, 4.8 times more Carbohydrate, 11.5 times more Sugars, 3.5 times more Fiber and 1.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.3 times more Fat, 11.7 times more Saturated Fat and 26.6 times more Omega 6 than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas Solids and Liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Canned Green Peas Solids and Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.