Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Frozen Peas And Onions

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Frozen Peas And Onions: 429g

Roasted Sunflower Seeds have 8.3 times more energy per 100g than Frozen Peas And Onions. It has very high energy density when compared to other foods. Frozen Peas And Onions, Unprepared having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Frozen Peas And Onions?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Peas And Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	6.96% 0.11g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	3.08% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	44.5% 58g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	39.5% 15g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	47.5% 0.62mg	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	30.5% 122μg	48.2% 193μg	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	66.7% 60mg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	3.6% 36mg	9.86% 99mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	49% 0.44mg	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	24.5% 1.96mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	51% 1.17mg	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	85% 595mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	4.68% 2.57μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	17.4% 261mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	9.44% 349g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Frozen Peas And Onions Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Frozen Peas And Onions?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Frozen Peas And Onions:

• 300 calories of Roasted Sunflower Seeds have 5.4 times more Vitamin B5 than Frozen Peas And Onions.
• While 300 kcal of Frozen Peas And Onions, Unprepared contain more Vitamin A, 23.3 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 83.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Frozen Peas And Onions:

• 300 calories of Roasted Sunflower Seeds have 2.1 times more Copper, 2.4 times more Phosphorus, 15.9 times more Selenium and 1.3 times more Zinc than Frozen Peas And Onions.
• While 300 kcal of Frozen Peas And Onions, Unprepared contain 2.7 times more Calcium, 3.4 times more Iron, 1.4 times more Magnesium, 2 times more Potassium, 169.1 times more Sodium and 564.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Frozen Peas And Onions contain similar levels of Manganese per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Frozen Peas And Onions lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 18.7 times more Fat, 11 times more Saturated Fat and 32.3 times more Omega 6 than Frozen Peas And Onions.
• While 300 kcal of Frozen Peas And Onions, Unprepared contain 3.1 times more Omega 3, 4.7 times more Carbohydrate, 2.6 times more Fiber and 1.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Frozen Peas And Onions offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Frozen Peas And Onions provide inadequate amounts of Omega 6