Comparing Nutrients in 100 grams Split Green Peas VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Split Green Peas	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	12.6% 364kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	14.5% 10.5g	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	% 0.44g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 10.5g	g per day for Men 19-50 years
Fiber	58.4% 22g	15% 5.7g	38g per day for Men 19-50 years
Protein	41.3% 23g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	42.3% 0.55mg	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	3.75% 15μg	59.3% 237μg	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	2% 1.8mg	3% 2.7mg	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	0.8% 0.12mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.6% 46mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	177% 1.6mg	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% 4.73mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	90% 2.07mg	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	47.7% 334mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Sunflower Seed Butter per 100 g

Compare the macro and micronutrient content in 100 g of Split Green Peas versus 100 g of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Split Green Peas vs Sunflower Seed Butter:

• 100 grams of Split Green Peas have 13.6 times more Vitamin B1 and 1.5 times more Vitamin B2 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.9 times more Vitamin B3, 3.9 times more Vitamin B6, 15.8 times more Vitamin B9, 1.5 times more Vitamin C and 190.8 times more Vitamin E than Raw Split Green Peas.
• Both Split Green Peas and Sunflower Seed Butter provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Split Green Peas have insufficient amounts of Vitamin E
• Both Raw Split Green Peas as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Split Green Peas vs Sunflower Seed Butter:

• 100 grams of Split Green Peas have 1.5 times more Potassium than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.4 times more Calcium, 2 times more Copper, 4.9 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 9.8 times more Selenium and 1.4 times more Zinc than Raw Split Green Peas.
• Both Split Green Peas and Sunflower Seed Butter contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Split Green Peas have 3.3 times more Omega 3, 2.6 times more Carbohydrate, 3.9 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.7 times more Energy, 14.2 times more Fat, 11.5 times more Saturated Fat, 11.4 times more Omega 6 and 3.4 times more Sugars than Raw Split Green Peas.