Comparing Nutrients in 5 ounces Sunflower Seeds VS Cooked Frozen Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Sunflower Seeds	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	28.5% 828kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	9.84% 12.8g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	9.42% 6.83g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	19% 0.25mg	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	80.4% 322μg	12.4% 49.6μg	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	2.2% 2mg	34.6% 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	332% 50mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35.7% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	11% 111mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	14% 0.13mg	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	93% 7.44mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	17.3% 0.4mg	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	134% 936mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.3% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cooked Frozen Podded Peas:

• Dried Sunflower Seed Kernels have 23.1 times more Vitamin B1, 3 times more Vitamin B2, 14.8 times more Vitamin B3, 1.3 times more Vitamin B5, 7.7 times more Vitamin B6, 6.5 times more Vitamin B9 and 74.8 times more Vitamin E than Boiled and Drained Frozen Podded Peas.
• While Boiled and Drained Frozen Podded Peas contain 22 times more Vitamin A, 15.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cooked Frozen Podded Peas:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 20 times more Copper, 2.2 times more Iron, 11.6 times more Magnesium, 7 times more Manganese, 11.4 times more Phosphorus, 3 times more Potassium, 66.3 times more Selenium and 10.2 times more Zinc than Boiled and Drained Frozen Podded Peas.
• While Boiled and Drained Frozen Podded Peas contain 18.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 11.2 times more Energy, 135.4 times more Fat, 61 times more Saturated Fat, 2.4 times more Omega 3, 162.3 times more Omega 6, 2.2 times more Carbohydrate, 2.8 times more Fiber and 5.9 times more Protein than Boiled and Drained Frozen Podded Peas.
• While Boiled and Drained Frozen Podded Peas contain 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.