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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Canned Green Peas with Liquids: 943g

Roasted Sunflower Seeds have 11 times more energy per 100g than Canned Green Peas with Liquids. It has very high energy density when compared to other foods. Canned Green Peas Solids and Liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	6.4% 1.1g	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	70.8% 92g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	41.6% 30g	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	1.3% 0.94g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	25% 9.54g	82% 31g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	75.5% 679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	47% 0.61mg	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	68.4% 274μg	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	103% 92mg	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	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	6% 60mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	113% 1mg	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	120% 9.62mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	108% 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% 943mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	22.3% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	5.66% 85mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	22% 811g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Roasted Sunflower Seeds have 7 times more Vitamin B5 and 118.8 times more Vitamin E than Canned Green Peas with Liquids.
• While 500 kcal of Canned Green Peas Solids and Liquids contain more Vitamin A, 11.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B9, 76.9 times more Vitamin C and 67.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Green Peas with Liquids provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• 500 calories of Canned Green Peas with Liquids have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Roasted Sunflower Seeds have 1.5 times more Copper, 2 times more Phosphorus and 5.6 times more Selenium than Canned Green Peas with Liquids.
• While 500 kcal of Canned Green Peas Solids and Liquids contain 2.8 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium, 1.5 times more Zinc and 786.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 15.1 times more Fat, 8.8 times more Saturated Fat and 26 times more Omega 6 than Canned Green Peas with Liquids.
• While 500 kcal of Canned Green Peas Solids and Liquids contain 4.3 times more Omega 3, 4.4 times more Carbohydrate, 12.9 times more Sugars, 3.3 times more Fiber and 1.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Green Peas 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 Green Peas with Liquids provide inadequate amounts of Omega 6