Comparing Nutrients in 500 calories Cooked Frozen Green Peas with Salt VS Toasted Sunflower Seeds

Weight per 500 calories

• Cooked Frozen Green Peas with Salt: 641g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 7.9 times more energy per unit of mass than Boiled Frozen Green Peas, drained with Salt, which is very high in comparison to other foods. Cooked Frozen Green Peas with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Green Peas with Salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	9.6% 0.15g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	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	70.3% 91g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	39% 28.2g	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	1.15% 0.83g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	76% 29g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	59% 33g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	74.8% 673μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.3% 0.64mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	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	55.7% 0.72mg	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	95% 378μg	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	70.5% 63.5mg	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	1.3% 0.19mg	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

	Cooked Frozen Green Peas with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.4% 154mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	74.8% 0.67mg	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	122% 9.74mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	77.8% 1.8mg	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	70.5% 494mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	20.7% 705mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	NA	55μg per day for Men 19-50 years
Sodium	138% 2071mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	13.8% 510g	0.022% 0.81g	3700g per day for Men 19-50 years

Cooked Frozen Green Peas With Salt VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Green Peas with Salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cooked Frozen Green Peas with Salt vs Toasted Sunflower Seeds:

• 500 calories of Cooked Frozen Green Peas with Salt have more Vitamin A, 6.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B9 and 56.1 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 Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Green Peas, drained with Salt 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 Cooked Frozen Green Peas with Salt vs Toasted Sunflower Seeds:

• 500 calories of Cooked Frozen Green Peas with Salt have 3.3 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 1.8 times more Potassium, 854.4 times more Sodium and 631.1 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper and 1.9 times more Phosphorus than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Toasted Sunflower Seeds contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Green Peas with Salt have 5.5 times more Carbohydrate, 3.1 times more Fiber and 2.4 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 26.5 times more Fat, 15.3 times more Saturated Fat and 44.9 times more Omega 6 than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Frozen Green Peas with Salt provide inadequate amounts of Omega 6
• Both Boiled Frozen Green Peas, drained with Salt as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.