Comparing Nutrients in 7 ounces Cooked Frozen Podded Peas VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Podded Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.56% 103kcal	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	0.45% 0.14g	44% 14g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	35% 45.4g	130g per day for Men 19-50 years
Sugars	13% 9.57g	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	16% 6.15g	55.4% 21g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	17.4% 69.5μg	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	48.5% 43.7mg	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	6.2% 0.93mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.7% 117mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	59.5% 4.76mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	16.4% 115mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Frozen Podded Peas vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Frozen Podded Peas have more Vitamin A, 20 times more Vitamin C and 9.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5 times more Vitamin B1, 2.4 times more Vitamin B2, 7.3 times more Vitamin B3, 8.1 times more Vitamin B5, 4.6 times more Vitamin B6, 6.7 times more Vitamin B9 and 77.3 times more Vitamin E than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Podded Peas vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Frozen Podded Peas have 56.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 20 times more Copper, 1.8 times more Iron, 4.5 times more Magnesium, 7.4 times more Manganese, 19.6 times more Phosphorus, 2.2 times more Potassium, 97.8 times more Selenium and 10.6 times more Zinc than Boiled and Drained Frozen Podded Peas.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Podded Peas have 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.4 times more Energy, 135 times more Fat, 96.8 times more Saturated Fat, 3.2 times more Omega 3, 240.9 times more Omega 6, 2.5 times more Carbohydrate, 3.4 times more Fiber and 5.7 times more Protein than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.