Comparing Nutrients in 1 kilogram Snacks, peas, roasted, wasabi-flavored VS 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	149% 4320kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	145% 141g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	163% 52g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	478% 622g	185% 241g	130g per day for Men 19-50 years
Sugars	195% 141g	37.7% 27.3g	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	10.8% 7.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 127g	NA	g per day for Men 19-50 years
Fiber	100% 38g	292% 111g	38g per day for Men 19-50 years
Protein	252% 141g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	512% 6.14mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	242% 3.14mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	422% 5.5mg	618% 8.04mg	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	345% 1380μg	593% 2370μg	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	15.6% 14mg	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	154% 23mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	419% 503μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	123% 1230mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	493% 4.44mg	2033% 18.3mg	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	475% 38mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	545% 12.5mg	917% 21mg	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	386% 2700mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	200% 3000mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.87% 69.3g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, peas, roasted, wasabi-flavored vs Roasted Sunflower Seeds:

• Snacks, peas, roasted, wasabi-flavored have more Vitamin A, 5.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 18.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 14.7 times more Vitamin B5, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 11.3 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, peas, roasted, wasabi-flavored vs Roasted Sunflower Seeds:

• Snacks, peas, roasted, wasabi-flavored have 1.8 times more Calcium and 100 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 4.3 times more Phosphorus, 11 times more Selenium and 1.6 times more Zinc than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, peas, roasted, wasabi-flavored have 1.9 times more Omega 3, 2.6 times more Carbohydrate and 5.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.5 times more Fat, 18 times more Omega 6, 2.9 times more Fiber and 1.4 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 1 kg.
• 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 1 kg.