Comparing Nutrients in 5 ounces Snacks, peas, roasted, wasabi-flavored VS 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	21% 612kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88g	22% 28.3g	130g per day for Men 19-50 years
Sugars	27.6% 20g	5.12% 3.7g	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	1.53% 1.1g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 18g	% 3.54g	g per day for Men 19-50 years
Fiber	14% 5.4g	32% 12g	38g per day for Men 19-50 years
Protein	35.7% 20g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	147% 1.9mg	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	49% 196μg	80.4% 322μg	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	2.2% 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	22% 3.27mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.4% 71.3μg	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	17.4% 174mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	283% 2.55mg	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	67.3% 5.4mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	120% 2.76mg	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	54.7% 383mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, peas, roasted, wasabi-flavored vs Sunflower Seeds:

• Snacks, peas, roasted, wasabi-flavored have 25.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 15.2 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 per 5 oz.
• Both Snacks, peas, roasted, wasabi-flavored as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, peas, roasted, wasabi-flavored vs Sunflower Seeds:

• Snacks, peas, roasted, wasabi-flavored have 1.6 times more Calcium and 33.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 7.4 times more Selenium and 1.5 times more Zinc than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Dried Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, peas, roasted, wasabi-flavored have 2.2 times more Omega 3, 3.1 times more Carbohydrate and 5.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 3.6 times more Fat, 12.7 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 5 oz.
• Both Snacks, peas, roasted, wasabi-flavored as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.