Comparing Nutrients in 7 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	29.6% 857kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	24% 7.63g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	90% 117g	130g per day for Men 19-50 years
Sugars	38.6% 28g	72% 52.2g	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	2.14% 1.55g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 25.2g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	50% 28g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	17% 153μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.8% 10mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	17.7% 0.23mg	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	68.5% 274μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	42% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.6% 4.6mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83% 100μg	2.65% 3.18μg	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	24.4% 244mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.57% 23μg	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	94% 7.54mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	169% 3.9mg	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	76.5% 536mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	39.7% 595mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.83% 30.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Snack, Mixed Berry Bar per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, peas, roasted, wasabi-flavored versus 7 oz of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, peas, roasted, wasabi-flavored vs Snack, Mixed Berry Bar:

• 7 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 7 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 seven ounces.
• 7 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Snacks, peas, roasted, wasabi-flavored vs Snack, Mixed Berry Bar:

• 7 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 7 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 seven ounces.
• Both Snacks, peas, roasted, wasabi-flavored as well as Snack, Mixed Berry Bar lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.