Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Canned Peas And Onions with Liquids

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Canned Peas And Onions with Liquids: 980g

Roasted Sunflower Seeds have 11.4 times more energy per 100g than Canned Peas And Onions with Liquids. It has very high energy density when compared to other foods. Canned Peas And Onions Solids and Liquids having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Canned Peas And Onions with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Peas And Onions with Liquids	26%	7%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	3.84% 3.73g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	8.36% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	64.6% 84g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	59.3% 22.5g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.7% 78.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	52.8% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	78.4% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	145% 1.9mg	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	51% 204μg	66% 265μg	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	1.34% 1.2mg	32.7% 29.4mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	6% 60mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	109% 0.98mg	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	41% 3.26mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	109% 2.5mg	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	142% 992mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	7.13% 3.92μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	289% 4333mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	23% 847g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Canned Peas And Onions With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Canned Peas And Onions with Liquids?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Canned Peas And Onions with Liquids:

• 500 calories of Roasted Sunflower Seeds have 3.9 times more Vitamin B5 than Canned Peas And Onions with Liquids.
• While 500 kcal of Canned Peas And Onions Solids and Liquids contain 10.8 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 24.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Canned Peas And Onions with Liquids:

• 500 calories of Roasted Sunflower Seeds have 1.6 times more Copper, 2 times more Phosphorus and 17.4 times more Selenium than Canned Peas And Onions with Liquids.
• While 500 kcal of Canned Peas And Onions Solids and Liquids contain 2.8 times more Calcium, 2.6 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium, 1681.3 times more Sodium, 1.3 times more Zinc and 821.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Canned Peas And Onions with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 11.5 times more Fat, 6.7 times more Saturated Fat and 19.8 times more Omega 6 than Canned Peas And Onions with Liquids.
• While 500 kcal of Canned Peas And Onions Solids and Liquids contain 5 times more Omega 3, 4.1 times more Carbohydrate, 2.4 times more Fiber and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Peas And Onions with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Canned Peas And Onions with Liquids provide inadequate amounts of Omega 6