Comparing Nutrients in 500 calories Green PeasVS Roasted Sunflower Seeds

Weight per 500 calories

Green Peas

617g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Green Peas

26%

70%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Green 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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2.55%2.47g

Fat

44%42.8g

2.47 gvs42.8 g

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

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1.37%0.44g

Saturated Fat

14%4.5g

0.44 gvs4.5 g

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

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13.5%0.22g

Omega 3

3.7%0.059g

0.22 gvs0.059 g

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

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5.5%0.94g

Omega 6

166%28g

0.94 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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68.6%89g

Carbohydrate

16%20.7g

89 gvs20.7 g

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

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48.3%35g

Sugars

3.23%2.35g

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

35 gvs2.35 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

31 gvsNA g

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

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93%35g

Fiber

25%9.54g

35 gvs9.54 g

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

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59.7%33.5g

Protein

29.7%16.6g

33.5 gvs16.6 g

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

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Vitamins

Green Peasvs Roasted Sunflower Seeds

26%235μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

235 μgvs0 μg

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

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137%1.64mg

Vitamin B1

7.6%0.091mg

Thiamine

1.64 mgvs0.091 mg

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

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62.7%0.81mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.81 mgvs0.21 mg

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

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80.6%13mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

13 mgvs6.05 mg

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

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13%0.64mg

Vitamin B5

121%6.05mg

Pantothenic acid

0.64 mgvs6.05 mg

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

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80.2%1.04mg

Vitamin B6

53%0.69mg

Pyridoxine

1.04 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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100%401μg

Vitamin B9

51%204μg

Folates and Folic Acid

401 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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274%247mg

Vitamin C

1.34%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

149%22.4mg

Tocopherols and Tocotrienols

0.8 mgvs22.4 mg

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

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128%153μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

153 μgvs2.3 μg

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

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Minerals

Green Peasvs Roasted Sunflower Seeds

15.4%154mg

Calcium

6%60mg

154 mgvs60 mg

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

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121%1.1mg

Copper

175%1.57mg

1.1 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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113%9.07mg

Iron

41%3.26mg

9.07 mgvs3.26 mg

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

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48.5%204mg

Magnesium

26.4%111mg

204 mgvs111 mg

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

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110%2.53mg

Manganese

79%1.8mg

2.53 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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95%667mg

Phosphorus

142%992mg

667 mgvs992 mg

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

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44.3%1506mg

Potassium

21.5%730mg

1506 mgvs730 mg

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

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20.2%11μg

Selenium

124%68μg

11 μgvs68 μg

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

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2.06%31mg

Sodium

0.17%2.58mg

31 mgvs2.58 mg

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

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69.6%7.65mg

Zinc

41.3%4.54mg

7.65 mgvs4.54 mg

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

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13%487g

Water

0.028%1.03g

487 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 Green Peas vs Roasted Sunflower Seeds:

Raw Green Peas have more Vitamin A, 18 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 2 times more Vitamin B9, 205.3 times more Vitamin C and 66 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 9.4 times more Vitamin B5 and 27.9 times more Vitamin E than Raw Green Peas.
Both Raw Green 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 Green Peas vs Roasted Sunflower Seeds:

Raw Green Peas have 2.6 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2.1 times more Potassium, 1.7 times more Zinc and 472.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 1.5 times more Phosphorus and 6.1 times more Selenium than Raw Green Peas.

Comparison of macro-nutrients per 500 calories:

Raw Green Peas have 3.6 times more Omega 3, 4.3 times more Carbohydrate, 14.9 times more Sugars, 3.7 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 17.3 times more Fat, 10.2 times more Saturated Fat and 30 times more Omega 6 than Raw Green Peas.
Both Raw Green Peas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Raw Green 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:

Green PeasVS Boiled Green PeasRoasted Sunflower SeedsVS Boiled Green PeasGreen PeasVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Green PeasVS Roasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: