Comparing Nutrients in 5 ounces Boiled Green Peas VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Green Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.1% 119kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	25% 32.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	6.1% 4.4g	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	0.8% 0.58g	0% 0g	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	% 0.18g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 7.4g	% 3.36g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	39.5% 15g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	86.4% 1.12mg	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	22.3% 89.3μg	83% 332μg	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	22.4% 20mg	1.73% 1.56mg	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	1.32% 0.2mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.7μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.25mg	284% 2.56mg	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	27.3% 2.2mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.74mg	128% 2.95mg	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	23.7% 166mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3% 110g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Peas VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Green Peas versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Green Peas vs Oil Roasted Sunflower Seeds:

• 5 ounces of Boiled Green Peas have more Vitamin A, 12.9 times more Vitamin C and 8.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B2, 2 times more Vitamin B3, 45.4 times more Vitamin B5, 3.7 times more Vitamin B6, 3.7 times more Vitamin B9 and 259.5 times more Vitamin E than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Green Peas have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Green Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Green Peas vs Oil Roasted Sunflower Seeds:

• 5 ounces of Boiled Green Peas have 50.6 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Calcium, 10.4 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 4 times more Manganese, 9.7 times more Phosphorus, 1.8 times more Potassium, 41.2 times more Selenium and 4.4 times more Zinc than Boiled and Drained Green Peas.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Peas have 1.9 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 7 times more Energy, 233.2 times more Fat, 181.2 times more Saturated Fat, 4.3 times more Omega 3, 417.2 times more Omega 6, 1.5 times more Carbohydrate, 1.9 times more Fiber and 3.7 times more Protein than Boiled and Drained Green Peas.
• 5 ounces of Boiled Green Peas provide inadequate amounts of Omega 3 and Omega 6