Comparing Nutrients in 500 calories Sunflower Seeds VS Snacks, peas, roasted, wasabi-flavored

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Snacks, peas, roasted, wasabi-flavored: 116g

Sunflower Seeds have 1.4 times more energy per 100g than Snacks, peas, roasted, wasabi-flavored. It has very high energy density when compared to other foods. Snacks, peas, roasted, wasabi-flavored having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	19% 6.12g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	55.4% 72g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	22.5% 16.3g	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	NA	1.25% 0.9g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 14.7g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	9.9% 89μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	48.8% 0.63mg	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	48.6% 194μg	40% 160μg	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	1.33% 1.2mg	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	201% 30mg	18% 2.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	48.5% 58.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	57% 0.51mg	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	56% 4.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	63% 1.45mg	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	80.7% 565mg	44.6% 313mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.22% 8.02g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Snacks, peas, roasted, wasabi-flavored:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 11.3 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 34.7 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 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Snacks, peas, roasted, wasabi-flavored:

• Dried Sunflower Seed Kernels have 3 times more Copper, 2.4 times more Magnesium, 1.8 times more Phosphorus and 5.4 times more Selenium than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 2.1 times more Calcium, 1.5 times more Potassium and 45.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, peas, roasted, wasabi-flavored have similar amounts of Iron, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 2.7 times more Fat, 9.4 times more Omega 6 and 1.7 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 1.6 times more Saturated Fat, 3 times more Omega 3, 4.2 times more Carbohydrate and 7.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, peas, roasted, wasabi-flavored have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.