Comparing Nutrients in 7 ounces Split Green Peas VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Split Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 722kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	7.96% 7.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	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	0% 0g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 5.34g	NA	g per day for Men 19-50 years
Fiber	116% 44g	58% 22g	38g per day for Men 19-50 years
Protein	82% 46g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	7.44% 29.8μg	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	3.97% 3.57mg	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	1.6% 0.24mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	117% 9.4mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	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	95% 663mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	286% 157μg	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	63% 6.93mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Split Green Peas vs Roasted Sunflower Seeds:

• Raw Split Green Peas have 6.8 times more Vitamin B1, 1.3 times more Vitamin C and 5.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 7.3 times more Vitamin B5, 5.7 times more Vitamin B6, 15.8 times more Vitamin B9 and 217.5 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Split Green Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Split Green Peas vs Roasted Sunflower Seeds:

• Raw Split Green Peas have 1.2 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus, 7.4 times more Selenium and 1.5 times more Zinc than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Split Green Peas have 2.4 times more Omega 3, 2.6 times more Carbohydrate and 2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 12.8 times more Fat, 12.8 times more Saturated Fat and 38.3 times more Omega 6 than Raw Split Green Peas.
• Both Raw Split Green Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Protein per 7 oz.
• Both Raw Split Green Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.