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

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Split Green Peas	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	12.6% 364kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	5.1% 0.87g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	NA	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	58.4% 22g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	41.3% 23g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	58% 0.75mg	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	55.5% 222μg	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	1.44% 1.3mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	4.6% 46mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	190% 1.7mg	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	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	86% 1.98mg	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	98% 689mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	106% 58.2μg	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	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	0.2% 7.47g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Split Green Peas versus 100 g of Sunflower Seed Flour 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 Flour:

• 100 grams of Split Green Peas have 1.4 times more Vitamin C than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 4.4 times more Vitamin B1, 2 times more Vitamin B3, 6.9 times more Vitamin B5, 5.4 times more Vitamin B6 and 14.8 times more Vitamin B9 than Raw Split Green Peas.
• Both Split Green Peas and Sunflower Seed Flour provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Split Green Peas as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Split Green Peas have 12.7 times more Potassium than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 2.5 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 5.5 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 5.4 times more Selenium and 1.4 times more Zinc than Raw Split Green Peas.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Split Green Peas have 2.4 times more Fat, 81.5 times more Omega 3, 1.7 times more Carbohydrate and 4.3 times more Fiber than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 2.1 times more Protein than Raw Split Green Peas.
• Both Split Green Peas and Sunflower Seed Flour offer comparable quantities of Energy and Omega 6 per 100 grams.
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3