Comparing Nutrients in 500 calories Edible Podded PeasVS Roasted Sunflower Seeds

Weight per 500 calories

Edible Podded Peas

1191g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 13.9 times more energy per unit of mass than Raw Edible Podded Peas, which is very high in comparison to other foods. Edible Podded Peas having low energy density.

Which food has more nutrients per 500 calories - Edible Podded Peas or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Edible Podded Peas

26%

70%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Edible Podded 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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2.45%2.4g

Fat

44%42.8g

2.4 gvs42.8 g

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

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1.45%0.46g

Saturated Fat

14%4.5g

0.46 gvs4.5 g

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

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9.67%0.15g

Omega 3

3.7%0.059g

0.15 gvs0.059 g

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

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5.25%0.89g

Omega 6

166%28g

0.89 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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69%90g

Carbohydrate

16%20.7g

90 gvs20.7 g

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

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65.7%47.6g

Sugars

3.23%2.35g

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

47.6 gvs2.35 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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Sucrose

NA gvsNA g

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

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81.5%31g

Fiber

25%9.54g

31 gvs9.54 g

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

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59.5%33.3g

Protein

29.7%16.6g

33.3 gvs16.6 g

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

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Vitamins

Edible Podded Peasvs Roasted Sunflower Seeds

71.4%643μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

643 μgvs0 μg

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

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149%1.8mg

Vitamin B1

7.6%0.091mg

Thiamine

1.8 mgvs0.091 mg

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

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73.3%0.95mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.95 mgvs0.21 mg

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

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44.6%7.14mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs6.05 mg

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

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179%8.93mg

Vitamin B5

121%6.05mg

Pantothenic acid

8.93 mgvs6.05 mg

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

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147%1.9mg

Vitamin B6

53%0.69mg

Pyridoxine

1.9 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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125%500μg

Vitamin B9

51%204μg

Folates and Folic Acid

500 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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794%714mg

Vitamin C

1.34%1.2mg

Ascorbic acid

714 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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31%4.64mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

4.64 mgvs22.4 mg

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

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248%298μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

298 μgvs2.3 μg

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

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Minerals

Edible Podded Peasvs Roasted Sunflower Seeds

51%512mg

Calcium

6%60mg

512 mgvs60 mg

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

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104%0.94mg

Copper

175%1.57mg

0.94 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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310%24.8mg

Iron

41%3.26mg

24.8 mgvs3.26 mg

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

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68%286mg

Magnesium

26.4%111mg

286 mgvs111 mg

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

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126%2.9mg

Manganese

79%1.8mg

2.9 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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90%631mg

Phosphorus

142%992mg

631 mgvs992 mg

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

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70%2381mg

Potassium

21.5%730mg

2381 mgvs730 mg

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

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15%8.33μg

Selenium

124%68μg

8.33 μgvs68 μg

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

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3.17%47.6mg

Sodium

0.17%2.58mg

47.6 mgvs2.58 mg

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

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29.2%3.2mg

Zinc

41.3%4.54mg

3.2 mgvs4.54 mg

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

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28.6%1058g

Water

0.028%1.03g

1058 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 Edible Podded Peas vs Roasted Sunflower Seeds:

Raw Edible Podded Peas have more Vitamin A, 19.6 times more Vitamin B1, 4.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, 593.9 times more Vitamin C and 128.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Vitamin E than Raw Edible Podded Peas.
Both Raw Edible Podded Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Edible Podded Peas 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 Edible Podded Peas vs Roasted Sunflower Seeds:

Raw Edible Podded Peas have 8.5 times more Calcium, 7.6 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 3.3 times more Potassium and 1026.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 1.6 times more Phosphorus, 8.2 times more Selenium and 1.4 times more Zinc than Raw Edible Podded Peas.

Comparison of macro-nutrients per 500 calories:

Raw Edible Podded Peas have 2.6 times more Omega 3, 4.3 times more Carbohydrate, 20.3 times more Sugars, 3.2 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 18 times more Fat, 9.7 times more Saturated Fat and 31.5 times more Omega 6 than Raw Edible Podded Peas.
Both Raw Edible Podded Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Raw Edible Podded Peas 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:

Edible Podded PeasVS Boiled Podded PeasRoasted Sunflower SeedsVS Boiled Podded PeasEdible Podded PeasVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Edible Podded PeasVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Edible Podded Peas or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: