Comparing Nutrients in 7 ounces Sprouted Peas VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sprouted Peas	24%	4%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sprouted Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.5% 246kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	58% 22g	38g per day for Men 19-50 years
Protein	31% 17.5g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	71.4% 286μg	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	23% 20.6mg	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	NA	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Peas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	56% 4.5mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	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	46.8% 327mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Raw Sprouted Peas have 2.1 times more Vitamin B1 and 7.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 6.8 times more Vitamin B5, 3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Sprouted Peas.
• Both Raw Sprouted Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Sprouted Peas have 6.7 times more Sodium and 51.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 6.7 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 4.8 times more Manganese, 7 times more Phosphorus, 2.2 times more Potassium, 132.2 times more Selenium and 5 times more Zinc than Raw Sprouted Peas.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Energy, 73.2 times more Fat, 42.1 times more Saturated Fat, 123.7 times more Omega 6 and 2.2 times more Protein than Raw Sprouted Peas.
• Both Raw Sprouted Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Carbohydrate per 7 oz.
• Both Raw Sprouted Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.