Comparing Nutrients in 300 calories Snacks, peas, roasted, wasabi-flavored VS Roasted Sunflower Seeds

Weight per 300 calories

• Snacks, peas, roasted, wasabi-flavored: 69.4g
• Roasted Sunflower Seeds: 51.5g

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 300 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	7.43% 1.26g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	1.94% 1.4g	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	0.75% 0.54g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	6.94% 2.64g	15% 5.72g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.94% 53.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.65% 0.33mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	32% 0.41mg	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	24% 96μg	30.5% 122μg	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	0.8% 0.72mg	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	10.7% 1.6mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.54% 85.4mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	105% 0.94mg	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	33% 2.64mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	47.3% 1.1mg	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	26.8% 188mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.