Comparing Nutrients in 5 ounces Green PeasVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Green Peas

26%

70%

Roasted Sunflower Seeds

12%

72%

16%

5 oz ▼

Macro Nutrients

Green Peasvs Roasted Sunflower Seeds

3.96%115kcal

Energy

28.4%825kcal

115 kcalvs825 kcal

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

Find Vegetables rich in Energy

0.58%0.57g

Fat

72.8%70.6g

0.57 gvs70.6 g

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

Find Vegetables rich in Fat

0.31%0.1g

Saturated Fat

23%7.4g

0.1 gvs7.4 g

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

Find Vegetables rich in Saturated Fat

3.1%0.05g

Omega 3

6.1%0.098g

0.05 gvs0.098 g

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

Find Vegetables rich in Omega 3

1.27%0.22g

Omega 6

273%46.5g

0.22 gvs46.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

15.8%20.5g

Carbohydrate

26.2%34g

20.5 gvs34 g

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

Find Vegetables rich in Carbohydrate

11%8.04g

Sugars

5.34%3.87g

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

8.04 gvs3.87 g

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

Find Vegetables rich in Sugars

0.76%0.55g

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]

0.55 gvsNA g

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

Find Vegetables rich in Fructose

%0.17g

Glucose

0.17 gvsNA g

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

Find Vegetables rich in Glucose

%7.07g

Sucrose

7.07 gvsNA g

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

Find Vegetables rich in Sucrose

21.3%8.08g

Fiber

41.4%15.7g

8.08 gvs15.7 g

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

Find Vegetables rich in Fiber

13.7%7.7g

Protein

49%27.4g

7.7 gvs27.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Green Peasvs Roasted Sunflower Seeds

6%54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

54 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

31.4%0.38mg

Vitamin B1

12.5%0.15mg

Thiamine

0.38 mgvs0.15 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

14.4%0.19mg

Vitamin B2

27%0.35mg

Riboflavin

0.19 mgvs0.35 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

18.5%2.96mg

Vitamin B3

62.4%10mg

Niacin, nicotinic acid, niacinamide

2.96 mgvs10 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

2.95%0.15mg

Vitamin B5

200%9.98mg

Pantothenic acid

0.15 mgvs9.98 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

18.4%0.24mg

Vitamin B6

87.7%1.14mg

Pyridoxine

0.24 mgvs1.14 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

23%92μg

Vitamin B9

84%336μg

Folates and Folic Acid

92 μgvs336 μg

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

Find Vegetables 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 Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

63%56.7mg

Vitamin C

2.2%2mg

Ascorbic acid

56.7 mgvs2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

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 Vegetables rich in Vitamin D Buy Vegan Vitamin D

1.23%0.18mg

Vitamin E

247%37mg

Tocopherols and Tocotrienols

0.18 mgvs37 mg

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

Find Vegetables rich in Vitamin E

29.3%35μg

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

35 μgvs3.83 μg

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

Find Vegetables rich in Vitamin K

Minerals

Green Peasvs Roasted Sunflower Seeds

3.54%35.4mg

Calcium

9.92%99mg

35.4 mgvs99 mg

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

Find Vegetables rich in Calcium

27.7%0.25mg

Copper

288%2.6mg

0.25 mgvs2.6 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

26%2.1mg

Iron

67.3%5.4mg

2.1 mgvs5.4 mg

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

Find Vegetables rich in Iron

11%46.8mg

Magnesium

43.5%183mg

46.8 mgvs183 mg

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

Find Vegetables rich in Magnesium

25.3%0.58mg

Manganese

130%3mg

0.58 mgvs3 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

22%153mg

Phosphorus

234%1637mg

153 mgvs1637 mg

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

Find Vegetables rich in Phosphorus

10%346mg

Potassium

35.4%1205mg

346 mgvs1205 mg

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

Find Vegetables rich in Potassium

4.64%2.55μg

Selenium

204%112μg

2.55 μgvs112 μg

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

Find Vegetables rich in Selenium

0.47%7.1mg

Sodium

0.28%4.25mg

7.1 mgvs4.25 mg

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

Find Vegetables rich in Sodium

16%1.76mg

Zinc

68%7.5mg

1.76 mgvs7.5 mg

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

Find Vegetables rich in Zinc

3.02%112g

Water

0.046%1.7g

112 gvs1.7 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 5 ounces of Green Peas vs Roasted Sunflower Seeds:

Raw Green Peas have more Vitamin A, 2.5 times more Vitamin B1, 28.6 times more Vitamin C and 9.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 67.7 times more Vitamin B5, 4.8 times more Vitamin B6, 3.6 times more Vitamin B9 and 200.8 times more Vitamin E than Raw Green Peas.
Both Raw Green Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Green Peas vs Roasted Sunflower Seeds:

Raw Green Peas have 65.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Calcium, 10.4 times more Copper, 2.6 times more Iron, 3.9 times more Magnesium, 5.1 times more Manganese, 10.7 times more Phosphorus, 3.5 times more Potassium, 44.1 times more Selenium and 4.3 times more Zinc than Raw Green Peas.

Comparison of macro-nutrients per 5 ounces:

Raw Green Peas have 2.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.2 times more Energy, 124.5 times more Fat, 73.5 times more Saturated Fat, 2 times more Omega 3, 215.7 times more Omega 6, 1.7 times more Carbohydrate, 1.9 times more Fiber and 3.6 times more Protein than Raw Green Peas.
Both Raw Green Peas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Green PeasVS Boiled Green PeasRoasted Sunflower SeedsVS Boiled Green PeasGreen PeasVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Green PeasVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: