Comparing Nutrients in 5 ounces Snacks, peas, roasted, wasabi-flavored VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	21% 612kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	17% 5.45g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88g	64% 83.4g	130g per day for Men 19-50 years
Sugars	27.6% 20g	51.5% 37.3g	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	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	29.5% 11g	38g per day for Men 19-50 years
Protein	35.7% 20g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	12% 109μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	12.6% 0.16mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	30% 0.72μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.47% 2.83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.27mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.4% 71.3μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	17.4% 174mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.41% 16.3μg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	121% 2.8mg	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	54.7% 383mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Snack, Mixed Berry Bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, peas, roasted, wasabi-flavored versus 5 oz of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, peas, roasted, wasabi-flavored vs Snack, Mixed Berry Bar:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have 2.9 times more Vitamin A, 2.2 times more Vitamin B1, 5.9 times more Vitamin B3, 4.7 times more Vitamin B6, 4.9 times more Vitamin B9, 8 times more Vitamin E and 31.4 times more Vitamin K than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 2.3 times more Vitamin B5 and more Vitamin B12 than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Snack, Mixed Berry Bar provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12
• 5 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin E and Vitamin K
• Both Snacks, peas, roasted, wasabi-flavored as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, peas, roasted, wasabi-flavored vs Snack, Mixed Berry Bar:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have 1.8 times more Copper, 2 times more Iron, 1.6 times more Potassium and 1.3 times more Zinc than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 1.6 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Selenium and 1.5 times more Sodium than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Snack, Mixed Berry Bar contain similar levels of Calcium and Magnesium per five ounces.
• Both Snacks, peas, roasted, wasabi-flavored as well as Snack, Mixed Berry Bar lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have 1.3 times more Fat and 1.4 times more Saturated Fat than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 1.9 times more Sugars and 2.1 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Snack, Mixed Berry Bar offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Protein per five ounces.