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

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Canned Peas And Onions with Liquids: 588g

Oil Roasted Sunflower Seeds have 11.6 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.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Peas And Onions with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Peas And Onions with Liquids	26%	7%	67%

Macro Nutrients

	Oil Roasted 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% 26g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	18% 10g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.23% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	47% 7.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	4.4% 44mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	4.28% 2.35μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	173% 2600mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	13.7% 508g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Canned Peas And Onions With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Peas And Onions with Liquids?

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

• 300 calories of Oil Roasted Sunflower Seeds have 3.8 times more Vitamin B5 than Canned Peas And Onions with Liquids.
• While 300 kcal of Canned Peas And Onions Solids and Liquids contain 3.6 times more Vitamin B1, 2.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 31.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Oil Roasted Sunflower Seeds have 1.6 times more Copper, 1.9 times more Phosphorus and 16.8 times more Selenium than Canned Peas And Onions with Liquids.
• While 300 kcal of Canned Peas And Onions Solids and Liquids contain 2.3 times more Calcium, 2.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 2.3 times more Potassium, 1710.2 times more Sodium, 1.3 times more Zinc and 651.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Canned Peas And Onions with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 11.6 times more Fat, 9 times more Saturated Fat and 20.3 times more Omega 6 than Canned Peas And Onions with Liquids.
• While 300 kcal of Canned Peas And Onions Solids and Liquids contain 4.3 times more Omega 3, 4.3 times more Carbohydrate, 2.5 times more Fiber and 1.9 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Peas And Onions with Liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Canned Peas And Onions with Liquids provide inadequate amounts of Omega 6