Comparing Nutrients in 100 calories Snack, Mixed Berry Bar VS Snacks, peas, roasted, wasabi-flavored

Weight per 100 calories

• Snack, Mixed Berry Bar: 26g
• Snacks, peas, roasted, wasabi-flavored: 23g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Snack, Mixed Berry Bar or Snacks, peas, roasted, wasabi-flavored?

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Snack, Mixed Berry Bar	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.83% 2.75g	3.37% 3.27g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	11% 14.4g	130g per day for Men 19-50 years
Sugars	9.48% 6.87g	4.5% 3.27g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.25% 0.18g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.056g	g per day for Men 19-50 years
Sucrose	NA	% 2.94g	g per day for Men 19-50 years
Fiber	5.43% 2.06g	2.3% 0.88g	38g per day for Men 19-50 years
Protein	6.14% 3.44g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	0.78% 7.05μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.16% 0.074mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.72% 0.074mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	7.32% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.74% 0.29mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.33% 0.03mg	9.76% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.83% 7.3μg	8% 32μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.55% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.16mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.087% 0.52IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.5% 0.076mg	3.56% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	9.7% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	2.74% 27.4mg	2.85% 28.5mg	1000mg per day for Men 19-50 years
Copper	7.08% 0.064mg	11.4% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.075% 3μg	0% 0μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.17% 0.49mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	5.66% 23.8mg	5.62% 23.6mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	12.6% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.8% 89.6mg	8.93% 62.5mg	700mg per day for Men 19-50 years
Potassium	3.42% 116mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.17μg	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	4.63% 69.4mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	6.97% 0.77mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.043% 1.6g	3700g per day for Men 19-50 years

Snack, Mixed Berry Bar VS Snacks, Peas, Roasted, Wasabi-flavored Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snack, Mixed Berry Bar or Snacks, peas, roasted, wasabi-flavored?

Lets compare vitamin content per 100 calories of Snack, Mixed Berry Bar vs Snacks, peas, roasted, wasabi-flavored:

• 100 calories of Snack, Mixed Berry Bar have 2.6 times more Vitamin B5 and more Vitamin B12 than Snacks, peas, roasted, wasabi-flavored.
• While 100 kcal of Snacks, peas, roasted, wasabi-flavored contain 1.9 times more Vitamin B1, 5.2 times more Vitamin B3, 4.2 times more Vitamin B6, 4.4 times more Vitamin B9, 7.1 times more Vitamin E and 27.9 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Snacks, peas, roasted, wasabi-flavored provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Snack, Mixed Berry Bar have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• 100 calories of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12
• Both Snack, Mixed Berry Bar as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Snack, Mixed Berry Bar vs Snacks, peas, roasted, wasabi-flavored:

• 100 calories of Snack, Mixed Berry Bar have 1.8 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Selenium and 1.7 times more Sodium than Snacks, peas, roasted, wasabi-flavored.
• While 100 kcal of Snacks, peas, roasted, wasabi-flavored contain 1.6 times more Copper, 1.8 times more Iron and 1.5 times more Potassium than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Snacks, peas, roasted, wasabi-flavored contain similar levels of Calcium, Magnesium and Zinc per 100 calories.
• Both Snack, Mixed Berry Bar as well as Snacks, peas, roasted, wasabi-flavored lack sufficient amounts of Fluoride in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snack, Mixed Berry Bar have 2.1 times more Sugars and 2.3 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
• Both Snack, Mixed Berry Bar and Snacks, peas, roasted, wasabi-flavored offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 100 calories.
• 100 calories of Snacks, peas, roasted, wasabi-flavored provide inadequate amounts of Omega 3