Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Toasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Energy	21.3% 619kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	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	16% 20.6g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 2.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	58.4% 22g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	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	NA	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Split Green Peas	Recommended Dietary Allowance
Calcium	5.7% 57mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	85% 6.8mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1158mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	NA	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.23% 8.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Split Green Peas per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Split Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Toasted Sunflower Seeds have 7.3 times more Vitamin B5, 5.8 times more Vitamin B6 and 15.9 times more Vitamin B9 than Split Green Peas.
• While 100 g of Raw Split Green Peas contain 2.2 times more Vitamin B1 and 1.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Split Green Peas provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Toasted Sunflower Seeds have 1.2 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus and 1.5 times more Zinc than Split Green Peas.
• While 100 g of Raw Split Green Peas contain 1.7 times more Potassium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.7 times more Energy, 14.6 times more Fat, 14.6 times more Saturated Fat and 43.7 times more Omega 6 than Split Green Peas.
• While 100 g of Raw Split Green Peas contain 2.1 times more Omega 3, 3 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.