Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Canned Peas And Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Peas And Onions with Liquids	26%	7%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Energy	20% 582kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	14.8% 0.19mg	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	59.3% 237μg	6.75% 27μg	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	3.33% 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	174% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	7% 70mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	11% 0.1mg	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	47.5% 3.8mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	11% 0.26mg	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	165% 1155mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	29.5% 442mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.34% 86.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Canned Peas And Onions with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of Canned Peas And Onions with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Canned Peas And Onions with Liquids:

• 100 grams of Roasted Sunflower Seeds have 3.5 times more Vitamin B2, 5.5 times more Vitamin B3, 44.3 times more Vitamin B5, 4.2 times more Vitamin B6 and 8.8 times more Vitamin B9 than Canned Peas And Onions with Liquids.
• While 100 g of Canned Peas And Onions Solids and Liquids contain 2.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Peas And Onions with Liquids provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Canned Peas And Onions with Liquids:

• 100 grams of Roasted Sunflower Seeds have 4.1 times more Calcium, 18.3 times more Copper, 4.4 times more Iron, 8.1 times more Magnesium, 8.3 times more Manganese, 22.6 times more Phosphorus, 8.9 times more Potassium, 198.3 times more Selenium and 9.1 times more Zinc than Canned Peas And Onions with Liquids.
• While 100 g of Canned Peas And Onions Solids and Liquids contain 147.3 times more Sodium and 72 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Canned Peas And Onions with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 11.4 times more Energy, 131.1 times more Fat, 76.8 times more Saturated Fat, 2.3 times more Omega 3, 226.1 times more Omega 6, 2.8 times more Carbohydrate, 4.8 times more Fiber and 5.9 times more Protein than Canned Peas And Onions with Liquids.
• 100 grams of Canned Peas And Onions with Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6