Comparing Nutrients in 100 grams Edible Podded PeasVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Edible Podded Peas

26%

70%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 g ▼

Macro Nutrients

Edible Podded Peasvs Oil Roasted Sunflower Seeds

1.45%42kcal

Energy

20.4%592kcal

42 kcalvs592 kcal

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

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0.21%0.2g

Fat

53%51.3g

0.2 gvs51.3 g

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

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0.12%0.039g

Saturated Fat

22%7.07g

0.039 gvs7.07 g

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

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0.81%0.013g

Omega 3

5.06%0.081g

0.013 gvs0.081 g

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

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0.44%0.075g

Omega 6

201%34.2g

0.075 gvs34.2 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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5.8%7.55g

Carbohydrate

17.6%23g

7.55 gvs23 g

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

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5.5%4g

Sugars

4.3%3.1g

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

4 gvs3.1 g

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

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Fructose

0%0g

≤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]

NA gvs0 g

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

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Glucose

%0.74g

NA gvs0.74 g

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

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Sucrose

%2.37g

NA gvs2.37 g

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

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6.84%2.6g

Fiber

28%10.6g

2.6 gvs10.6 g

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

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5%2.8g

Protein

36%20g

2.8 gvs20 g

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

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Vitamins

Edible Podded Peasvs Oil 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 .

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12.5%0.15mg

Vitamin B1

26.7%0.32mg

Thiamine

0.15 mgvs0.32 mg

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

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6.15%0.08mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.08 mgvs0.28 mg

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

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3.75%0.6mg

Vitamin B3

26%4.13mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs4.13 mg

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

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15%0.75mg

Vitamin B5

139%6.94mg

Pantothenic acid

0.75 mgvs6.94 mg

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

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12.3%0.16mg

Vitamin B6

61%0.79mg

Pyridoxine

0.16 mgvs0.79 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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10.5%42μg

Vitamin B9

58.5%234μg

Folates and Folic Acid

42 μgvs234 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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66.7%60mg

Vitamin C

1.22%1.1mg

Ascorbic acid

60 mgvs1.1 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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2.6%0.39mg

Vitamin E

242%36.3mg

Tocopherols and Tocotrienols

0.39 mgvs36.3 mg

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

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21%25μg

Vitamin K

2.6%3.1μg

Phytomenadione or phylloquinone

25 μgvs3.1 μg

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

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Minerals

Edible Podded Peasvs Oil Roasted Sunflower Seeds

4.3%43mg

Calcium

8.7%87mg

43 mgvs87 mg

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

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8.78%0.079mg

Copper

200%1.8mg

0.079 mgvs1.8 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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26%2.08mg

Iron

53.5%4.3mg

2.08 mgvs4.3 mg

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

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5.7%24mg

Magnesium

30.2%127mg

24 mgvs127 mg

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

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10.6%0.24mg

Manganese

90%2.08mg

0.24 mgvs2.08 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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7.57%53mg

Phosphorus

163%1139mg

53 mgvs1139 mg

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

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5.9%200mg

Potassium

14.2%483mg

200 mgvs483 mg

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

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1.27%0.7μg

Selenium

142%78.2μg

0.7 μgvs78.2 μg

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

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0.27%4mg

Sodium

0.2%3mg

4 mgvs3 mg

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

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2.45%0.27mg

Zinc

47.4%5.2mg

0.27 mgvs5.2 mg

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

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2.4%89g

Water

0.042%1.54g

89 gvs1.54 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 Edible Podded Peas vs Oil Roasted Sunflower Seeds:

Raw Edible Podded Peas have more Vitamin A, 54.5 times more Vitamin C and 8.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 3.5 times more Vitamin B2, 6.9 times more Vitamin B3, 9.3 times more Vitamin B5, 5 times more Vitamin B6, 5.6 times more Vitamin B9 and 93.2 times more Vitamin E than Raw Edible Podded Peas.
Both Raw Edible Podded Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Edible Podded Peas vs Oil Roasted Sunflower Seeds:

Raw Edible Podded Peas have 57.7 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 22.8 times more Copper, 2.1 times more Iron, 5.3 times more Magnesium, 8.5 times more Manganese, 21.5 times more Phosphorus, 2.4 times more Potassium, 111.7 times more Selenium and 19.3 times more Zinc than Raw Edible Podded Peas.

Comparison of macro-nutrients per 100 grams:

Raw Edible Podded Peas have 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 14.1 times more Energy, 256.5 times more Fat, 181.2 times more Saturated Fat, 6.2 times more Omega 3, 456.1 times more Omega 6, 3 times more Carbohydrate, 4.1 times more Fiber and 7.2 times more Protein than Raw Edible Podded Peas.
Both Raw Edible Podded Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Edible Podded PeasVS Boiled Podded PeasOil Roasted Sunflower SeedsVS Boiled Podded PeasEdible Podded PeasVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 grams Edible Podded PeasVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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