Comparing Nutrients in 7 ounces Cooked Frozen Peas And Onions with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Onions with Salt	22%	4%	74%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Frozen Peas And Onions with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	58% 22g	38g per day for Men 19-50 years
Protein	9% 5.04g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	123% 1.6mg	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	9.92% 39.7μg	118% 470μg	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	15.2% 13.7mg	3.1% 2.78mg	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	0.26% 0.04mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	404% 3.63mg	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	23.3% 1.87mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	182% 4.2mg	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	9.64% 67.5mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.73% 175g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Onions with Salt VS Roasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Peas And Onions with Salt vs Roasted Sunflower Seeds:

• 7 ounces of Cooked Frozen Peas And Onions with Salt have more Vitamin A, 1.4 times more Vitamin B1, 4.9 times more Vitamin C and 4.5 times more Vitamin K than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Vitamin B2, 6.7 times more Vitamin B3, 78.2 times more Vitamin B5, 9.2 times more Vitamin B6, 11.9 times more Vitamin B9 and 1305 times more Vitamin E than Boiled Frozen Peas And Onions, drained with Salt.
• 7 ounces of Cooked Frozen Peas And Onions with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Peas And Onions with Salt vs Roasted Sunflower Seeds:

• 7 ounces of Cooked Frozen Peas And Onions with Salt have 91 times more Sodium and 73.5 times more Water than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 29 times more Copper, 4 times more Iron, 9.9 times more Magnesium, 12.7 times more Manganese, 34 times more Phosphorus, 7.3 times more Potassium, 198.3 times more Selenium and 18.2 times more Zinc than Boiled Frozen Peas And Onions, drained with Salt.
• 7 ounces of Cooked Frozen Peas And Onions with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Peas And Onions with Salt have 1.4 times more Sugars than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Energy, 249 times more Fat, 145 times more Saturated Fat, 4.3 times more Omega 3, 420.3 times more Omega 6, 2.8 times more Carbohydrate, 5 times more Fiber and 7.6 times more Protein than Boiled Frozen Peas And Onions, drained with Salt.
• 7 ounces of Cooked Frozen Peas And Onions with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6