Comparing Nutrients in 5 ounces Sunflower Seeds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Energy	28.5% 828kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	7.14% 1.2g	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	67% 87.4g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	6.14% 4.45g	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	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	NA	% 0.62g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 3.8g	g per day for Men 19-50 years
Fiber	32% 12g	83% 31.5g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	58.5% 32.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	15.3% 0.2mg	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	5.3% 21.3μg	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	2.83% 2.55mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Calcium	11% 111mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	127% 1.15mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	73.3% 1.7mg	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	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	27.6% 15μg	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	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.33% 12.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 9.6 times more Vitamin B6, 15.1 times more Vitamin B9 and 293.1 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Split Green Peas have similar amounts of Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 2.2 times more Copper, 5.2 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 5 times more Selenium and 1.4 times more Zinc than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.3 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Split Green Peas have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 13.2 times more Fat, 10.9 times more Saturated Fat and 26.9 times more Omega 6 than Raw Split Green Peas.
• While Raw Split Green Peas contain 2.7 times more Omega 3, 3.1 times more Carbohydrate and 2.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Split Green Peas have similar amounts of Sugars and Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.