Comparing Nutrients in 500 calories Canned Green Peas RinsedVS Sunflower Seeds

Weight per 500 calories

Canned Green Peas Rinsed

704g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 8.2 times more energy per unit of mass than Canned Green Peas, Rinsed Solids, which is very high in comparison to other foods. Canned Green Peas Rinsed having average energy density.

Which food has more nutrients per 500 calories - Canned Green Peas Rinsed or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Canned Green Peas Rinsed

24%

12%

64%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Canned Green Peas Rinsedvs 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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6.9%6.7g

Fat

45.4%44g

6.7 gvs44 g

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

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3.74%1.2g

Saturated Fat

12%3.8g

1.2 gvs3.8 g

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

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37.4%0.6g

Omega 3

3.2%0.051g

0.6 gvs0.051 g

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

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15%2.56g

Omega 6

116%19.7g

2.56 gvs19.7 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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64%83.2g

Carbohydrate

13%17g

83.2 gvs17 g

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

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Sugars

3.1%2.24g

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

NA gvs2.24 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

%2.14g

NA gvs2.14 g

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

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Fiber

19.4%7.36g

NA gvs7.36 g

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

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54.5%30.5g

Protein

31.8%17.8g

30.5 gvs17.8 g

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

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Vitamins

Canned Green Peas Rinsedvs Sunflower Seeds

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

NA μgvs2.57 μg

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

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39.3%0.47mg

Vitamin B1

106%1.27mg

Thiamine

0.47 mgvs1.27 mg

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

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21.7%0.28mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.28 mgvs0.3 mg

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

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44.5%7.13mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

7.13 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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Vitamin B6

88.6%1.15mg

Pyridoxine

NA mgvs1.15 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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53%211μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

211 μgvs194 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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72.8%65.5mg

Vitamin C

1.33%1.2mg

Ascorbic acid

65.5 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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Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Canned Green Peas Rinsedvs Sunflower Seeds

17%169mg

Calcium

6.68%66.8mg

169 mgvs66.8 mg

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

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84.5%0.76mg

Copper

171%1.54mg

0.76 mgvs1.54 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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96%7.68mg

Iron

56%4.5mg

7.68 mgvs4.5 mg

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

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30%127mg

Magnesium

66.3%278mg

127 mgvs278 mg

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

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68%1.56mg

Manganese

72.6%1.67mg

1.56 mgvs1.67 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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65.4%458mg

Phosphorus

80.7%565mg

458 mgvs565 mg

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

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21.7%739mg

Potassium

16.2%552mg

739 mgvs552 mg

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

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Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

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108%1627mg

Sodium

0.51%7.7mg

1627 mgvs7.7 mg

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

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43.5%4.8mg

Zinc

39%4.3mg

4.8 mgvs4.3 mg

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

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15.6%577g

Water

0.11%4.05g

577 gvs4.05 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 Canned Green Peas Rinsed vs Sunflower Seeds:

Canned Green Peas, Rinsed Solids have 54.6 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1 than Canned Green Peas, Rinsed Solids.
Both Canned Green Peas, Rinsed Solids and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
Both Canned Green Peas, Rinsed Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Green Peas Rinsed vs Sunflower Seeds:

Canned Green Peas, Rinsed Solids have 2.5 times more Calcium, 1.7 times more Iron, 1.3 times more Potassium, 211.1 times more Sodium and 142.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Copper and 2.2 times more Magnesium than Canned Green Peas, Rinsed Solids.
Both Canned Green Peas, Rinsed Solids and Dried Sunflower Seed Kernels have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Green Peas, Rinsed Solids have 11.7 times more Omega 3, 4.9 times more Carbohydrate and 1.7 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.6 times more Fat, 3.2 times more Saturated Fat and 7.7 times more Omega 6 than Canned Green Peas, Rinsed Solids.
Both Canned Green Peas, Rinsed Solids and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Canned Green Peas, Rinsed Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Green Peas RinsedVS Frozen Green PeasSunflower SeedsVS Frozen Green PeasCanned Green Peas RinsedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Canned Green Peas RinsedVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Green Peas Rinsed or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: