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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	40% 1155kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	12% 8.73g	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	0.36% 0.26g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	58% 22g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	17.2% 0.22mg	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	118% 470μg	29.3% 117μg	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	3.1% 2.78mg	22% 19.6mg	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	345% 51.8mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	23% 0.21mg	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	94% 7.54mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	24% 0.55mg	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	327% 2292mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.26% 158g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Roasted Sunflower Seeds have 2.5 times more Vitamin B2, 4.8 times more Vitamin B3, 49.6 times more Vitamin B5, 7.1 times more Vitamin B6, 4 times more Vitamin B9 and 870 times more Vitamin E than Cooked Frozen Green Peas with Salt.
• While 7 oz of Boiled Frozen Green Peas, drained with Salt contain more Vitamin A, 2.7 times more Vitamin B1, 7.1 times more Vitamin C and 8.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Cooked Frozen Green Peas with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have 2.9 times more Calcium, 17.4 times more Copper, 2.5 times more Iron, 5.9 times more Magnesium, 7.6 times more Manganese, 15 times more Phosphorus, 7.7 times more Potassium, 79.3 times more Selenium and 7.9 times more Zinc than Cooked Frozen Green Peas with Salt.
• While 7 oz of Boiled Frozen Green Peas, drained with Salt contain 107.7 times more Sodium and 66.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Cooked Frozen Green Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 7.5 times more Energy, 184.4 times more Fat, 106.5 times more Saturated Fat, 2.9 times more Omega 3, 312.2 times more Omega 6, 1.7 times more Carbohydrate, 2.5 times more Fiber and 3.8 times more Protein than Cooked Frozen Green Peas with Salt.
• While 7 oz of Boiled Frozen Green Peas, drained with Salt contain 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Cooked Frozen Green Peas with Salt provide inadequate amounts of Omega 3 and Omega 6