Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Peas And Onions with Liquids

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Peas And Onions with Liquids: 588g

Sunflower Seeds have 11.5 times more energy per 100g than Canned Peas And Onions with Liquids. It has very high energy density when compared to other foods. Canned Peas And Onions Solids and Liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Peas And Onions with Liquids	26%	7%	67%

Macro Nutrients

	Sunflower Seeds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	5.23% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	47% 7.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	87% 1.13mg	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	29% 117μg	39.7% 159μg	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	0.8% 0.72mg	19.6% 17.6mg	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	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	4% 40mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	65.4% 0.59mg	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	33.7% 2.7mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	65.2% 1.5mg	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	48.4% 339mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	4.28% 2.35μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	173% 2600mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	13.7% 508g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1 than Canned Peas And Onions Solids and Liquids.
• While Canned Peas And Onions Solids and Liquids contain 30.5 times more Vitamin A, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 24.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Peas And Onions with Liquids:

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 1.8 times more Magnesium and 11.6 times more Selenium than Canned Peas And Onions Solids and Liquids.
• While Canned Peas And Onions Solids and Liquids contain 2.5 times more Calcium, 1.9 times more Iron, 1.5 times more Manganese, 1.7 times more Potassium, 562.4 times more Sodium, 1.3 times more Zinc and 209.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Peas And Onions Solids and Liquids have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 11.8 times more Fat, 5.7 times more Saturated Fat and 13.9 times more Omega 6 than Canned Peas And Onions Solids and Liquids.
• While Canned Peas And Onions Solids and Liquids contain 5.7 times more Omega 3, 4.9 times more Carbohydrate, 3.1 times more Fiber and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Peas And Onions Solids and Liquids have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.