Comparing Nutrients in 500 calories Green PeasVS Sunflower Seeds

Weight per 500 calories

Green Peas

617g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 7.2 times more energy per unit of mass than Raw Green Peas, which is very high in comparison to other foods. Green Peas having average energy density.

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

Macros Ratio

Protein Fat Carbs

Green Peas

26%

70%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Green Peasvs 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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2.55%2.47g

Fat

45.4%44g

2.47 gvs44 g

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

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1.37%0.44g

Saturated Fat

12%3.8g

0.44 gvs3.8 g

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

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13.5%0.22g

Omega 3

3.2%0.051g

0.22 gvs0.051 g

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

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5.5%0.94g

Omega 6

116%19.7g

0.94 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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68.6%89g

Carbohydrate

13%17g

89 gvs17 g

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

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48.3%35g

Sugars

3.1%2.24g

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

35 gvs2.24 g

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

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3.32%2.4g

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]

2.4 gvsNA g

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

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%0.74g

Glucose

0.74 gvsNA g

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

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%31g

Sucrose

%2.14g

31 gvs2.14 g

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

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93%35g

Fiber

19.4%7.36g

35 gvs7.36 g

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

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59.7%33.5g

Protein

31.8%17.8g

33.5 gvs17.8 g

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

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Vitamins

Green Peasvs Sunflower Seeds

26%235μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

235 μgvs2.57 μg

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

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137%1.64mg

Vitamin B1

106%1.27mg

Thiamine

1.64 mgvs1.27 mg

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

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62.7%0.81mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.81 mgvs0.3 mg

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

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80.6%13mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

13 mgvs7.14 mg

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

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13%0.64mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.64 mgvs0.97 mg

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

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80.2%1.04mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.04 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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100%401μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

401 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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274%247mg

Vitamin C

1.33%1.2mg

Ascorbic acid

247 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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5.35%0.8mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.8 mgvs30 mg

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

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128%153μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

153 μgvs0 μg

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

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Minerals

Green Peasvs Sunflower Seeds

15.4%154mg

Calcium

6.68%66.8mg

154 mgvs66.8 mg

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

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121%1.1mg

Copper

171%1.54mg

1.1 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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113%9.07mg

Iron

56%4.5mg

9.07 mgvs4.5 mg

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

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48.5%204mg

Magnesium

66.3%278mg

204 mgvs278 mg

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

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110%2.53mg

Manganese

72.6%1.67mg

2.53 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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95%667mg

Phosphorus

80.7%565mg

667 mgvs565 mg

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

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44.3%1506mg

Potassium

16.2%552mg

1506 mgvs552 mg

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

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20.2%11μg

Selenium

82.5%45.4μg

11 μgvs45.4 μg

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

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2.06%31mg

Sodium

0.51%7.7mg

31 mgvs7.7 mg

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

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69.6%7.65mg

Zinc

39%4.3mg

7.65 mgvs4.3 mg

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

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13%487g

Water

0.11%4.05g

487 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 Green Peas vs Sunflower Seeds:

Raw Green Peas have 91.3 times more Vitamin A, 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B9, 206 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B5 and 37.5 times more Vitamin E than Raw Green Peas.
Both Raw Green Peas and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
Both Raw Green Peas 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 Green Peas vs Sunflower Seeds:

Raw Green Peas have 2.3 times more Calcium, 2 times more Iron, 1.5 times more Manganese, 2.7 times more Potassium, 1.8 times more Zinc and 120.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.4 times more Magnesium and 4.1 times more Selenium than Raw Green Peas.
Both Raw Green Peas and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Green Peas have 4.2 times more Omega 3, 5.2 times more Carbohydrate, 15.6 times more Sugars, 4.8 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 17.8 times more Fat, 8.7 times more Saturated Fat and 21 times more Omega 6 than Raw Green Peas.
Both Raw Green Peas and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Green Peas as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Green PeasVS Boiled Green PeasSunflower SeedsVS Boiled Green PeasGreen PeasVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Green PeasVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: