Comparing Nutrients in 500 calories Green PeasVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Green Peas

617g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 7.3 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Green Peas

26%

70%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Green Peasvs Oil 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

44.7%43.3g

2.47 gvs43.3 g

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

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1.37%0.44g

Saturated Fat

18.7%5.97g

0.44 gvs5.97 g

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

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13.5%0.22g

Omega 3

4.28%0.068g

0.22 gvs0.068 g

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

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5.5%0.94g

Omega 6

170%29g

0.94 gvs29 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

15%19.3g

89 gvs19.3 g

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

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48.3%35g

Sugars

3.62%2.63g

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

35 gvs2.63 g

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

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3.32%2.4g

Fructose

0%0g

≤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 gvs0 g

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

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%0.74g

Glucose

%0.63g

0.74 gvs0.63 g

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

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%31g

Sucrose

%2g

31 gvs2 g

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

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93%35g

Fiber

23.6%8.95g

35 gvs8.95 g

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

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59.7%33.5g

Protein

30.3%17g

33.5 gvs17 g

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

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Vitamins

Green Peasvs Oil 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

22.5%0.27mg

Thiamine

1.64 mgvs0.27 mg

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

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62.7%0.81mg

Vitamin B2

18%0.24mg

Riboflavin

0.81 mgvs0.24 mg

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

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80.6%13mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

13 mgvs3.5 mg

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

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13%0.64mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.64 mgvs5.86 mg

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

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80.2%1.04mg

Vitamin B6

51.5%0.67mg

Pyridoxine

1.04 mgvs0.67 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

49.4%198μg

Folates and Folic Acid

401 μgvs198 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

1.03%0.93mg

Ascorbic acid

247 mgvs0.93 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

205%30.7mg

Tocopherols and Tocotrienols

0.8 mgvs30.7 mg

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

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128%153μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

153 μgvs2.6 μg

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

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Minerals

Green Peasvs Oil Roasted Sunflower Seeds

15.4%154mg

Calcium

7.35%73.5mg

154 mgvs73.5 mg

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

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121%1.1mg

Copper

169%1.52mg

1.1 mgvs1.52 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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113%9.07mg

Iron

45%3.6mg

9.07 mgvs3.6 mg

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

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48.5%204mg

Magnesium

25.5%107mg

204 mgvs107 mg

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

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110%2.53mg

Manganese

76.4%1.76mg

2.53 mgvs1.76 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

137%962mg

667 mgvs962 mg

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

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44.3%1506mg

Potassium

12%408mg

1506 mgvs408 mg

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

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20.2%11μg

Selenium

120%66μg

11 μgvs66 μg

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

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2.06%31mg

Sodium

0.17%2.53mg

31 mgvs2.53 mg

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

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69.6%7.65mg

Zinc

40%4.4mg

7.65 mgvs4.4 mg

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

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13%487g

Water

0.035%1.3g

487 gvs1.3 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 Oil Roasted Sunflower Seeds:

Raw Green Peas have more Vitamin A, 6.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.6 times more Vitamin B6, 2 times more Vitamin B9, 265.8 times more Vitamin C and 58.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.1 times more Vitamin B5 and 38.2 times more Vitamin E than Raw Green Peas.
Both Raw Green Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Peas vs Oil Roasted Sunflower Seeds:

Raw Green Peas have 2.1 times more Calcium, 2.5 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 3.7 times more Potassium, 1.7 times more Zinc and 374.3 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 1.4 times more Phosphorus and 5.9 times more Selenium than Raw Green Peas.

Comparison of macro-nutrients per 500 calories:

Raw Green Peas have 3.2 times more Omega 3, 4.6 times more Carbohydrate, 13.3 times more Sugars, 3.9 times more Fiber and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 17.5 times more Fat, 13.6 times more Saturated Fat and 30.8 times more Omega 6 than Raw Green Peas.
Both Raw Green Peas and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Green Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Green PeasVS Boiled Green PeasOil Roasted Sunflower SeedsVS Boiled Green PeasGreen PeasVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Green PeasVS Oil Roasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: