Comparing Nutrients in 1 pound Sunflower Seeds VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Sunflower Seeds	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	91% 2649kcal	67.6% 1960kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	75% 24g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	48.6% 8.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	217% 282g	130g per day for Men 19-50 years
Sugars	16.4% 12g	88.3% 64g	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	4.9% 3.54g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 57.6g	g per day for Men 19-50 years
Fiber	103% 39g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	168% 94g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	191% 2.5mg	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	257% 1030μg	156% 626μg	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	7.06% 6.35mg	0% 0mg	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	1064% 160mg	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	190% 228μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	35.4% 354mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	224% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	298% 24mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	247% 5.7mg	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	428% 2994mg	175% 1225mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	91% 1361mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.85% 31.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 15.2 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 25.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, peas, roasted, wasabi-flavored have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 4.1 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 7.4 times more Selenium and 1.5 times more Zinc than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 1.6 times more Calcium and 33.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, peas, roasted, wasabi-flavored have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 3.6 times more Fat, 12.7 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 2.2 times more Omega 3, 3.1 times more Carbohydrate and 5.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, peas, roasted, wasabi-flavored have similar amounts of Saturated Fat per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.