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

Weight per 500 calories

• Snacks, peas, roasted, wasabi-flavored: 116g
• Roasted Sunflower Seeds: 86g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	19% 6.12g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	9.48% 0.15g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	166% 28g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	25% 9.54g	38g per day for Men 19-50 years
Protein	29% 16.3g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.9% 89μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.2% 0.71mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58.2μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.2% 142mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.22% 8.02g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.