Comparing Nutrients in 300 calories Sunflower SeedsVS Cooked Frozen Podded Peas

Weight per 300 calories

Sunflower Seeds

51.4g

Cooked Frozen Podded Peas

577g

Sunflower Seeds have 11.2 times more energy per 100g than Cooked Frozen Podded Peas. It has very high energy density when compared to other foods. Boiled and Drained Frozen Podded Peas having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cooked Frozen Podded Peas?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cooked Frozen Podded Peas

26%

68%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cooked Frozen Podded Peas

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.3%26.4g

Fat

2.26%2.2g

26.4 gvs2.2 g

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

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7.15%2.3g

Saturated Fat

1.3%0.42g

2.3 gvs0.42 g

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

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1.93%0.031g

Omega 3

9%0.14g

0.031 gvs0.14 g

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

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69.7%12g

Omega 6

4.8%0.82g

12 gvs0.82 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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7.9%10.3g

Carbohydrate

40%52g

10.3 gvs52 g

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

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1.86%1.35g

Sugars

38.4%28g

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

1.35 gvs28 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

47%18g

4.4 gvs18 g

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

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19%10.7g

Protein

36%20g

10.7 gvs20 g

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

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Vitamins

Sunflower Seedsvs Cooked Frozen Podded Peas

0.17%1.54μg

Vitamin A

42.3%381μg

RAE, retinol activity equivalents

1.54 μgvs381 μg

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

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63.4%0.76mg

Vitamin B1

30.8%0.37mg

Thiamine

0.76 mgvs0.37 mg

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

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14%0.18mg

Vitamin B2

53%0.69mg

Riboflavin

0.18 mgvs0.69 mg

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

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26.8%4.3mg

Vitamin B3

20.3%3.25mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.25 mg

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

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11.6%0.58mg

Vitamin B5

99%4.94mg

Pantothenic acid

0.58 mgvs4.94 mg

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

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53%0.69mg

Vitamin B6

77.2%1mg

Pyridoxine

0.69 mgvs1 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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29%117μg

Vitamin B9

50.5%202μg

Folates and Folic Acid

117 μgvs202 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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0.8%0.72mg

Vitamin C

141%127mg

Ascorbic acid

0.72 mgvs127 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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120%18mg

Vitamin E

18%2.7mg

Tocopherols and Tocotrienols

18 mgvs2.7 mg

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

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0%0μg

Vitamin K

145%174μg

Phytomenadione or phylloquinone

0 μgvs174 μg

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

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Minerals

Sunflower Seedsvs Cooked Frozen Podded Peas

4%40mg

Calcium

34%340mg

40 mgvs340 mg

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

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103%0.92mg

Copper

57.7%0.52mg

0.92 mgvs0.52 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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33.7%2.7mg

Iron

173%14mg

2.7 mgvs14 mg

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

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39.8%167mg

Magnesium

38.5%162mg

167 mgvs162 mg

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

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43.6%1mg

Manganese

70.2%1.6mg

1 mgvs1.6 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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48.4%339mg

Phosphorus

48%335mg

339 mgvs335 mg

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

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9.75%331mg

Potassium

37%1252mg

331 mgvs1252 mg

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

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49.5%27.2μg

Selenium

8.4%4.6μg

27.2 μgvs4.6 μg

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

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0.31%4.62mg

Sodium

1.92%29mg

4.62 mgvs29 mg

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

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23.3%2.57mg

Zinc

25.7%2.83mg

2.57 mgvs2.83 mg

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

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0.066%2.43g

Water

13.5%500g

2.43 gvs500 g

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

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Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cooked Frozen Podded Peas:

Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 6.7 times more Vitamin E than Boiled and Drained Frozen Podded Peas.
While Boiled and Drained Frozen Podded Peas contain 247.1 times more Vitamin A, 3.8 times more Vitamin B2, 8.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, 176.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cooked Frozen Podded Peas:

Dried Sunflower Seed Kernels have 1.8 times more Copper and 5.9 times more Selenium than Boiled and Drained Frozen Podded Peas.
While Boiled and Drained Frozen Podded Peas contain 8.5 times more Calcium, 5.1 times more Iron, 1.6 times more Manganese, 3.8 times more Potassium and 205.6 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Frozen Podded Peas have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 12.1 times more Fat, 5.4 times more Saturated Fat and 14.5 times more Omega 6 than Boiled and Drained Frozen Podded Peas.
While Boiled and Drained Frozen Podded Peas contain 4.7 times more Omega 3, 5.1 times more Carbohydrate, 20.7 times more Sugars, 4 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Frozen Podded Peas have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCooked Frozen Podded PeasVS Roasted Sunflower SeedsSunflower SeedsVS Green PeasCooked Frozen Podded PeasVS Green Peas

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Cooked Frozen Podded Peas

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Cooked Frozen Podded Peas?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: