Comparing Nutrients in 5 ounces Split Green Peas VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Split Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.8% 516kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.4g	26.2% 34g	130g per day for Men 19-50 years
Sugars	6.14% 4.45g	5.34% 3.87g	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% 0g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 3.8g	NA	g per day for Men 19-50 years
Fiber	83% 31.5g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	58.5% 32.8g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	87.7% 1.14mg	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	5.3% 21.3μg	84% 336μg	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	2.83% 2.55mg	2.2% 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	1.13% 0.17mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	288% 2.6mg	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	84% 6.7mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	130% 3mg	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	67.6% 473mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	35.5% 1208mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	27.6% 15μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 6.8 times more Vitamin B1, 1.3 times more Vitamin C and 5.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 7.3 times more Vitamin B5, 5.7 times more Vitamin B6, 15.8 times more Vitamin B9 and 217.5 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Split Green Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Split Green Peas have 1.2 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus, 7.4 times more Selenium and 1.5 times more Zinc than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Split Green Peas have 2.4 times more Omega 3, 2.6 times more Carbohydrate and 2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 12.8 times more Fat, 12.8 times more Saturated Fat and 38.3 times more Omega 6 than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Protein per 5 oz.
• Both Raw Split Green Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.