Comparing Nutrients in 500 calories Frozen Green PeasVS Roasted Sunflower Seeds

Weight per 500 calories

Frozen Green Peas

649g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 7.6 times more energy per unit of mass than Frozen Green Peas, Unprepared, which is very high in comparison to other foods. Frozen Green Peas having average energy density.

Which food has more nutrients per 500 calories - Frozen Green Peas or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Frozen Green Peas

26%

69%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Frozen Green Peasvs Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.68%2.6g

Fat

44%42.8g

2.6 gvs42.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.34%0.43g

Saturated Fat

14%4.5g

0.43 gvs4.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.4%0.21g

Omega 3

3.7%0.059g

0.21 gvs0.059 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.42%0.92g

Omega 6

166%28g

0.92 gvs28 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 .

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68%88.4g

Carbohydrate

16%20.7g

88.4 gvs20.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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44.8%32.5g

Sugars

3.23%2.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

32.5 gvs2.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.24%1.62g

Fructose

≤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]

1.62 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.52g

Glucose

0.52 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%30g

Sucrose

30 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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77%29.2g

Fiber

25%9.54g

29.2 gvs9.54 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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60.5%34g

Protein

29.7%16.6g

34 gvs16.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Green Peasvs Roasted Sunflower Seeds

74.3%669μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

669 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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140%1.7mg

Vitamin B1

7.6%0.091mg

Thiamine

1.7 mgvs0.091 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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50%0.65mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.65 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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70%11mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

11 mgvs6.05 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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71%3.55mg

Vitamin B5

121%6.05mg

Pantothenic acid

3.55 mgvs6.05 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41.5%0.54mg

Vitamin B6

53%0.69mg

Pyridoxine

0.54 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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86%344μg

Vitamin B9

51%204μg

Folates and Folic Acid

344 μgvs204 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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130%117mg

Vitamin C

1.34%1.2mg

Ascorbic acid

117 mgvs1.2 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 .

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0.87%0.13mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

0.13 mgvs22.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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151%181μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

181 μgvs2.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Green Peasvs Roasted Sunflower Seeds

14.3%143mg

Calcium

6%60mg

143 mgvs60 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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89.5%0.81mg

Copper

175%1.57mg

0.81 mgvs1.57 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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124%9.94mg

Iron

41%3.26mg

9.94 mgvs3.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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40%169mg

Magnesium

26.4%111mg

169 mgvs111 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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95%2.2mg

Manganese

79%1.8mg

2.2 mgvs1.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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76%532mg

Phosphorus

142%992mg

532 mgvs992 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.2%994mg

Potassium

21.5%730mg

994 mgvs730 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.4%12.3μg

Selenium

124%68μg

12.3 μgvs68 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.8%701mg

Sodium

0.17%2.58mg

701 mgvs2.58 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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48.4%5.32mg

Zinc

41.3%4.54mg

5.32 mgvs4.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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14%519g

Water

0.028%1.03g

519 gvs1.03 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Frozen Green Peas vs Roasted Sunflower Seeds:

Frozen Green Peas, Unprepared have more Vitamin A, 18.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B9, 97.2 times more Vitamin C and 78.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 172.7 times more Vitamin E than Frozen Green Peas, Unprepared.
Both Frozen Green Peas, Unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Green Peas vs Roasted Sunflower Seeds:

Frozen Green Peas, Unprepared have 2.4 times more Calcium, 3 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 1.4 times more Potassium, 272.1 times more Sodium and 503.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.9 times more Phosphorus and 5.5 times more Selenium than Frozen Green Peas, Unprepared.
Both Frozen Green Peas, Unprepared and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Green Peas, Unprepared have 3.6 times more Omega 3, 4.3 times more Carbohydrate, 13.8 times more Sugars, 3.1 times more Fiber and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 16.5 times more Fat, 10.5 times more Saturated Fat and 30.5 times more Omega 6 than Frozen Green Peas, Unprepared.
Both Frozen Green Peas, Unprepared and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Frozen Green Peas, Unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Green PeasVS Cooked Frozen Green PeasRoasted Sunflower SeedsVS Cooked Frozen Green PeasFrozen Green PeasVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Frozen Green PeasVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Green Peas or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: