Comparing Nutrients in 5 ounces Snacks, peas, roasted, wasabi-flavored VS 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	21% 612kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88g	26.2% 34g	130g per day for Men 19-50 years
Sugars	27.6% 20g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	35.7% 20g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.4% 71.3μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.4% 174mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Snacks, peas, roasted, wasabi-flavored have more Vitamin A, 5.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 18.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 14.7 times more Vitamin B5, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 11.3 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Snacks, peas, roasted, wasabi-flavored have 1.8 times more Calcium and 100 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 4.3 times more Phosphorus, 11 times more Selenium and 1.6 times more Zinc than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, peas, roasted, wasabi-flavored have 1.9 times more Omega 3, 2.6 times more Carbohydrate and 5.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.5 times more Fat, 18 times more Omega 6, 2.9 times more Fiber and 1.4 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 5 oz.
• 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 5 oz.