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

Weight per 500 calories

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

Dried Sunflower Seed Kernels have 1.4 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 500 calories - Snacks, peas, roasted, wasabi-flavored or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Snacks, peas, roasted, wasabi-flavored have 34.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 11.3 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Snacks, peas, roasted, wasabi-flavored as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

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

Comparison of macro-nutrients per 500 calories:

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