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Comparing Nutrients in 100 grams Boiled Split PeasVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Split Peas
28%
3%
69%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

4.07%118kcal
Energy
20%584kcal
118 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.4%0.39g
Fat
53%51.5g
0.39 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.17%0.054g
Saturated Fat
14%4.46g
0.054 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
1.75%0.028g
Omega 3
3.75%0.06g
0.028 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.81%0.14g
Omega 6
136%23g
0.14 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
16.2%21g
Carbohydrate
15.4%20g
21 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
4%2.9g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.9 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
22%8.3g
Fiber
22.6%8.6g
8.3 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
15%8.34g
Protein
37%20.8g
8.34 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
16%0.19mg
Vitamin B1
123%1.48mg
Thiamine
0.19 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
4.3%0.056mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.056 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
5.56%0.89mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.89 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
12%0.6mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.6 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
3.7%0.048mg
Vitamin B6
103%1.35mg
Pyridoxine
0.048 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
16.3%65μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
65 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0.44%0.4mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0.4 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.2%0.03mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.03 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
4.17%5μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
5 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.4%14mg
Calcium
7.8%78mg
14 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
20%0.18mg
Copper
200%1.8mg
0.18 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
16%1.3mg
Iron
65.6%5.25mg
1.3 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
8.57%36mg
Magnesium
77.4%325mg
36 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
17.2%0.4mg
Manganese
84.8%1.95mg
0.4 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
14%99mg
Phosphorus
94%660mg
99 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
10.6%362mg
Potassium
19%645mg
362 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
1.1%0.6μg
Selenium
96%53μg
0.6 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.13%2mg
Sodium
0.6%9mg
2 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.1%1mg
Zinc
45.5%5mg
1 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.88%69.5g
Water
0.13%4.73g
69.5 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Split Peas vs Sunflower Seeds:
Comparing minerals per 100 grams for Boiled Split Peas vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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