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

Macros Ratio

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

Macro Nutrients

	Split Green Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 722kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	7.96% 7.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	44% 14g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	35% 45.4g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	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	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	% 0.87g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 5.34g	% 4.7g	g per day for Men 19-50 years
Fiber	116% 44g	55.4% 21g	38g per day for Men 19-50 years
Protein	82% 46g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	7.44% 29.8μg	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	3.97% 3.57mg	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	1.6% 0.24mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	117% 9.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	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	95% 663mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	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	63% 6.93mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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 Raw Split Green Peas.
• Both Raw Split Green Peas and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Split Green Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Split Green Peas have 1.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 Raw Split Green Peas.
• Both Raw Split Green Peas and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Split Green Peas have 2 times more Omega 3, 2.7 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 13.2 times more Fat, 17.3 times more Saturated Fat and 40 times more Omega 6 than Raw Split Green Peas.
• Both Raw Split Green Peas and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars and Protein per 7 oz.
• Both Raw Split Green Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.