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Comparing Nutrients in 100 grams Oil Roasted Sunflower SeedsVS Edible Podded Peas

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
Edible Podded Peas
26%
4%
70%
100 g ▼

Macro Nutrients

20.4%592kcal
Energy
1.45%42kcal
592 kcalvs42 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
53%51.3g
Fat
0.21%0.2g
51.3 gvs0.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
22%7.07g
Saturated Fat
0.12%0.039g
7.07 gvs0.039 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
5.06%0.081g
Omega 3
0.81%0.013g
0.081 gvs0.013 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
201%34.2g
Omega 6
0.44%0.075g
34.2 gvs0.075 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
17.6%23g
Carbohydrate
5.8%7.55g
23 gvs7.55 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
4.3%3.1g
Sugars
5.5%4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.1 gvs4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.74g
Glucose
NA
0.74 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.37g
Sucrose
NA
2.37 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
28%10.6g
Fiber
6.84%2.6g
10.6 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
36%20g
Protein
5%2.8g
20 gvs2.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
6%54μg
RAE, retinol activity equivalents
0 μgvs54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
26.7%0.32mg
Vitamin B1
12.5%0.15mg
Thiamine
0.32 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
21.5%0.28mg
Vitamin B2
6.15%0.08mg
Riboflavin
0.28 mgvs0.08 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
26%4.13mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
4.13 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
139%6.94mg
Vitamin B5
15%0.75mg
Pantothenic acid
6.94 mgvs0.75 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
61%0.79mg
Vitamin B6
12.3%0.16mg
Pyridoxine
0.79 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin B7
58.5%234μg
Vitamin B9
10.5%42μg
Folates and Folic Acid
234 μgvs42 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.22%1.1mg
Vitamin C
66.7%60mg
Ascorbic acid
1.1 mgvs60 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 Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
242%36.3mg
Vitamin E
2.6%0.39mg
Tocopherols and Tocotrienols
36.3 mgvs0.39 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.6%3.1μg
Vitamin K
21%25μg
Phytomenadione or phylloquinone
3.1 μgvs25 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.7%87mg
Calcium
4.3%43mg
87 mgvs43 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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200%1.8mg
Copper
8.78%0.079mg
1.8 mgvs0.079 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Fluoride
53.5%4.3mg
Iron
26%2.08mg
4.3 mgvs2.08 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
30.2%127mg
Magnesium
5.7%24mg
127 mgvs24 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
90%2.08mg
Manganese
10.6%0.24mg
2.08 mgvs0.24 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Molybdenum
163%1139mg
Phosphorus
7.57%53mg
1139 mgvs53 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
14.2%483mg
Potassium
5.9%200mg
483 mgvs200 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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142%78.2μg
Selenium
1.27%0.7μg
78.2 μgvs0.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.2%3mg
Sodium
0.27%4mg
3 mgvs4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
47.4%5.2mg
Zinc
2.45%0.27mg
5.2 mgvs0.27 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.042%1.54g
Water
2.4%89g
1.54 gvs89 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 Oil Roasted Sunflower Seeds vs Edible Podded Peas:
Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Edible Podded Peas:
Comparison of macro-nutrients per 100 grams:



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