Comparing Nutrients in 500 calories Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Sunflower Seeds

Weight per 500 calories

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared: 735g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 8.6 times more energy per unit of mass than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids, which is very high in comparison to other foods. Canned Peas, Green (includes Baby And Lesuer Types), Unprepared having low energy density.

Which food has more nutrients per 500 calories - Canned Peas, Green (includes Baby And Lesuer Types), Unprepared or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.9g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	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	64.3% 83.5g	13% 17g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	0.51% 0.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 19g	% 2.14g	g per day for Men 19-50 years
Fiber	95% 36g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	58.7% 33g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	35% 316μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.6% 0.79mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.76mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	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	57% 228μg	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	34.3% 31mg	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	18.6% 2.8mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 271μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 169mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	86.6% 0.78mg	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	108% 8.68mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	70.4% 493mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	23% 779mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	134% 2007mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	16.4% 605g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Sunflower Seeds:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 123.1 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 25.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 2.8 times more Vitamin B6 and 10.8 times more Vitamin E than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids 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 Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Sunflower Seeds:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 2.5 times more Calcium, 1.9 times more Iron, 1.4 times more Potassium, 260.5 times more Sodium and 149.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper, 2.1 times more Magnesium and 3.6 times more Selenium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Dried Sunflower Seed Kernels have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 10.2 times more Omega 3, 4.9 times more Carbohydrate, 9.8 times more Sugars, 4.9 times more Fiber and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.5 times more Fat, 3.6 times more Saturated Fat and 8.8 times more Omega 6 than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.