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

Weight per 500 calories

• Cooked Frozen Green Peas: 641g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 7.5 times more energy per unit of mass than Boiled and Drained Frozen Green Peas, which is very high in comparison to other foods. Cooked Frozen Green Peas having average energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Green Peas or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Frozen Green Peas	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	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	9.6% 0.15g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	116% 19.7g	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	13% 17g	130g per day for Men 19-50 years
Sugars	39% 28.2g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	76% 29g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	59% 33g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	74.8% 673μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.3% 0.64mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.7% 0.72mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.4% 154mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	74.8% 0.67mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	77.8% 1.8mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	20.7% 705mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	0.51% 7.7mg	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	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Green Peas have 262.1 times more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B9, 52.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B6 and 156.6 times more Vitamin E than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled and Drained Frozen Green Peas as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Green Peas vs Sunflower Seeds:

• Boiled and Drained Frozen Green Peas have 2.3 times more Calcium, 2.2 times more Iron, 1.3 times more Potassium, 59.9 times more Sodium and 125.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 2 times more Magnesium and 7.1 times more Selenium than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Dried Sunflower Seed Kernels have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Green Peas have 3 times more Omega 3, 5.3 times more Carbohydrate, 12.6 times more Sugars, 3.9 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.5 times more Fat, 12.1 times more Saturated Fat and 29.3 times more Omega 6 than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Frozen Green Peas as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.