Comparing Nutrients in 100 grams 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	15% 432kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.2g	18.5% 24g	130g per day for Men 19-50 years
Sugars	19.5% 14g	3.77% 2.73g	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	1.08% 0.78g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 12.7g	NA	g per day for Men 19-50 years
Fiber	10% 3.8g	29.2% 11g	38g per day for Men 19-50 years
Protein	25% 14g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	62% 0.8mg	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	34.5% 138μg	59.3% 237μg	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	1.56% 1.4mg	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	15.4% 2.3mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	203% 1.83mg	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	47.5% 3.8mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	54.5% 1.25mg	92% 2.1mg	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	38.6% 270mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.19% 6.93g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.