Comparing Nutrients in 100 calories Snacks, peas, roasted, wasabi-flavored VS Roasted Sunflower Seeds

Weight per 100 calories

• Snacks, peas, roasted, wasabi-flavored: 23g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Snacks, peas, roasted, wasabi-flavored, which is very high in comparison to other foods. Snacks, peas, roasted, wasabi-flavored having very high energy density.

Which food has more nutrients per 100 calories - Snacks, peas, roasted, wasabi-flavored or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	4.5% 3.27g	0.65% 0.47g	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	0.25% 0.18g	NA	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	% 0.056g	NA	g per day for Men 19-50 years
Sucrose	% 2.94g	NA	g per day for Men 19-50 years
Fiber	2.3% 0.88g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.32% 1.17mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	10.6% 0.14mg	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	8% 32μg	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.56% 0.53mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.7% 11.6μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.85% 28.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	NA	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	11% 0.88mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	5.62% 23.6mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	15.8% 0.36mg	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	8.93% 62.5mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	5% 169mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.4mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	6.97% 0.77mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, peas, roasted, wasabi-flavored vs Roasted Sunflower Seeds:

• Snacks, peas, roasted, wasabi-flavored have more Vitamin A, 7.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 25.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.9 times more Vitamin B5, 1.3 times more Vitamin B9 and 8.4 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Snacks, peas, roasted, wasabi-flavored as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Snacks, peas, roasted, wasabi-flavored vs Roasted Sunflower Seeds:

• Snacks, peas, roasted, wasabi-flavored have 2.4 times more Calcium, 1.3 times more Iron and 134.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, 3.2 times more Phosphorus and 8.2 times more Selenium than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Manganese, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, peas, roasted, wasabi-flavored have 1.4 times more Saturated Fat, 2.6 times more Omega 3, 3.5 times more Carbohydrate and 7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Fat, 13.4 times more Omega 6 and 2.2 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 kcal.
• Both Snacks, peas, roasted, wasabi-flavored as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.