Comparing Nutrients in 500 calories Boiled Green Peas VS Toasted Sunflower Seeds

Weight per 500 calories

• Boiled Green Peas: 595g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 7.4 times more energy per unit of mass than Boiled and Drained Green Peas, which is very high in comparison to other foods. Boiled Green Peas having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Green Peas or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Green Peas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	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	3.37% 2.44g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 31g	NA	g per day for Men 19-50 years
Fiber	86% 32.7g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	57% 32g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	26.5% 238μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.2% 0.89mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	50% 0.65mg	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	94% 375μg	48% 192μg	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	94% 84.5mg	1.26% 1.13mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 161mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	165% 1.5mg	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	115% 9.17mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	74.2% 1.7mg	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	99% 696mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	47.4% 1613mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	12.5% 464g	0.022% 0.81g	3700g per day for Men 19-50 years

Boiled Green Peas VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Green Peas or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Boiled Green Peas vs Toasted Sunflower Seeds:

• 500 calories of Boiled Green Peas have more Vitamin A, 5.9 times more Vitamin B1, 3.9 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B6, 2 times more Vitamin B9 and 74.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Vitamin B5 than Boiled and Drained Green Peas.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Green Peas as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Green Peas vs Toasted Sunflower Seeds:

• 500 calories of Boiled Green Peas have 3.5 times more Calcium, 1.7 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 4.1 times more Potassium, 1.7 times more Zinc and 573.8 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper and 1.3 times more Phosphorus than Boiled and Drained Green Peas.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Green Peas have 5.6 times more Carbohydrate, 3.5 times more Fiber and 2.3 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 35 times more Fat, 20.7 times more Saturated Fat and 61.9 times more Omega 6 than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Green Peas provide inadequate amounts of Omega 6
• Both Boiled and Drained Green Peas as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.