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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Energy	29% 839kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	67% 87.4g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 3.8g	g per day for Men 19-50 years
Fiber	39.5% 15g	83% 31.5g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	58.5% 32.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Calcium	12.3% 123mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	27.6% 15μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.33% 12.3g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 7.2 times more Vitamin B5, 5.7 times more Vitamin B6, 15.6 times more Vitamin B9 and 302.8 times more Vitamin E than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 2.2 times more Vitamin B1, 1.6 times more Vitamin C and 5.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Split Green Peas provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Split Green Peas have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Calcium, 2.2 times more Copper, 2 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus, 7.3 times more Selenium and 1.5 times more Zinc than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 1.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Split Green Peas contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 13.2 times more Fat, 17.3 times more Saturated Fat and 40 times more Omega 6 than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 2 times more Omega 3, 2.7 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Split Green Peas offer comparable quantities of Sugars and Protein per five ounces.