Comparing Nutrients in 7 ounces Canned Peas And Onions with Liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Onions with Liquids	26%	7%	67%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Peas And Onions with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.5% 101kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	44% 14g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	12% 4.56g	55.4% 21g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Onions with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.32mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	121% 1.57mg	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	13.4% 53.6μg	116% 464μg	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	6.6% 5.95mg	2.43% 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	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Onions with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	398% 3.58mg	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	21.6% 1.73mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	179% 4.13mg	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	14.5% 101mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Peas And Onions with Liquids VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Peas And Onions with Liquids versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Peas And Onions with Liquids vs Oil Roasted Sunflower Seeds:

• 7 ounces of Canned Peas And Onions with Liquids have 2.7 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 4 times more Vitamin B2, 3.2 times more Vitamin B3, 43.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 8.7 times more Vitamin B9 than Canned Peas And Onions Solids and Liquids.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Peas And Onions Solids and Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Peas And Onions with Liquids vs Oil Roasted Sunflower Seeds:

• 7 ounces of Canned Peas And Onions with Liquids have 147.3 times more Sodium and 56.1 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 5.1 times more Calcium, 18 times more Copper, 4.9 times more Iron, 7.9 times more Magnesium, 8.2 times more Manganese, 22.3 times more Phosphorus, 5 times more Potassium, 195.5 times more Selenium and 9 times more Zinc than Canned Peas And Onions Solids and Liquids.
• 7 ounces of Canned Peas And Onions with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 11.6 times more Energy, 135 times more Fat, 103.9 times more Saturated Fat, 2.7 times more Omega 3, 235.9 times more Omega 6, 2.7 times more Carbohydrate, 4.6 times more Fiber and 6.1 times more Protein than Canned Peas And Onions Solids and Liquids.
• 7 ounces of Canned Peas And Onions with Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6