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

Weight per 500 calories

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

Sunflower Seeds have 8.6 times more energy per 100g than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared. It has very high energy density when compared to other foods. Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	13% 2.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	64.3% 83.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	30.3% 22g	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	NA	0.51% 0.37g	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	NA	% 1.25g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 19g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	95% 36g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	35% 316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	65.6% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	35.3% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	31.7% 0.41mg	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	48.6% 194μg	57% 228μg	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	1.33% 1.2mg	34.3% 31mg	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	201% 30mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	225% 271μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	86.6% 0.78mg	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	56% 4.5mg	108% 8.68mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	31.5% 132mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	68% 1.57mg	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	80.7% 565mg	70.4% 493mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	23% 779mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	134% 2007mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	16.4% 605g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 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.
• Both Dried Sunflower Seed Kernels and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• Dried Sunflower Seed Kernels have 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.
• While Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 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.
• Both Dried Sunflower Seed Kernels and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 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.
• While Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 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.
• Both Dried Sunflower Seed Kernels and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.