Comparing Nutrients in 100 grams Sunflower Seeds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Energy	20% 584kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	4.33% 3.14g	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% 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	NA	% 0.44g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 2.7g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	58.4% 22g	38g per day for Men 19-50 years
Protein	37% 20.8g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	10.8% 0.14mg	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	56.8% 227μg	3.75% 15μg	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	1.56% 1.4mg	2% 1.8mg	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	234% 35mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Calcium	7.8% 78mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	90% 0.81mg	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	65.6% 5.25mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	51.7% 1.2mg	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	94% 660mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.23% 8.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 9.6 times more Vitamin B6, 15.1 times more Vitamin B9 and 293.1 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Split Green Peas have similar amounts of Vitamin B5 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 2.2 times more Copper, 5.2 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 5 times more Selenium and 1.4 times more Zinc than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.3 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Split Green Peas have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 13.2 times more Fat, 10.9 times more Saturated Fat and 26.9 times more Omega 6 than Raw Split Green Peas.
• While Raw Split Green Peas contain 2.7 times more Omega 3, 3.1 times more Carbohydrate and 2.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Split Green Peas have similar amounts of Sugars and Protein per 100 g.
• Both Dried Sunflower Seed Kernels as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.