Comparing Nutrients in 1 pound 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	67.6% 1960kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	75% 24g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	48.6% 8.26g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	84% 109g	130g per day for Men 19-50 years
Sugars	88.3% 64g	17% 12.4g	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	4.9% 3.54g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 57.6g	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	132% 50.3g	38g per day for Men 19-50 years
Protein	114% 64g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	281% 3.65mg	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	156% 626μg	269% 1075μg	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	7.06% 6.35mg	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	70% 10.5mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	190% 228μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.8% 558mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	922% 8.3mg	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	215% 17.2mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	416% 9.57mg	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	175% 1225mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	91% 1361mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.