Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Snacks, peas, roasted, wasabi-flavored

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Snacks, peas, roasted, wasabi-flavored

69.4g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Snacks, peas, roasted, wasabi-flavored. It has very high energy density when compared to other foods. Snacks, peas, roasted, wasabi-flavored having very high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Snacks, peas, roasted, wasabi-flavored?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Snacks, peas, roasted, wasabi-flavored

13%

29%

58%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Snacks, peas, roasted, wasabi-flavored

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.5%25.7g

Fat

10%9.8g

25.7 gvs9.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.4%2.7g

Saturated Fat

11.5%3.67g

2.7 gvs3.67 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.22%0.036g

Omega 3

5.7%0.091g

0.036 gvs0.091 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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99%17g

Omega 6

7.43%1.26g

17 gvs1.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.54%12.4g

Carbohydrate

33.2%43g

12.4 gvs43 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.94%1.4g

Sugars

13.5%9.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.4 gvs9.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.75%0.54g

≤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]

NA gvs0.54 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.17g

NA gvs0.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%8.8g

NA gvs8.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.72g

Fiber

6.94%2.64g

5.72 gvs2.64 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.8%9.96g

Protein

17.5%9.8g

9.96 gvs9.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Snacks, peas, roasted, wasabi-flavored

0%0μg

Vitamin A

5.94%53.5μg

RAE, retinol activity equivalents

0 μgvs53.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

4.55%0.055mg

Vitamin B1

35.5%0.43mg

Thiamine

0.055 mgvs0.43 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.75%0.13mg

Vitamin B2

16.8%0.22mg

Riboflavin

0.13 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

22.7%3.63mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs3.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

72.6%3.63mg

Vitamin B5

6.65%0.33mg

Pantothenic acid

3.63 mgvs0.33 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

32%0.41mg

Vitamin B6

29.3%0.38mg

Pyridoxine

0.41 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30.5%122μg

Vitamin B9

24%96μg

Folates and Folic Acid

122 μgvs96 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

89.7%13.5mg

Vitamin E

10.7%1.6mg

Tocopherols and Tocotrienols

13.5 mgvs1.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.16%1.4μg

Vitamin K

29%35μg

Phytomenadione or phylloquinone

1.4 μgvs35 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Snacks, peas, roasted, wasabi-flavored

3.6%36mg

Calcium

8.54%85.4mg

36 mgvs85.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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105%0.94mg

Copper

34.3%0.31mg

0.94 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0%0μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs0 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24.5%1.96mg

Iron

33%2.64mg

1.96 mgvs2.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%66.5mg

Magnesium

17%71mg

66.5 mgvs71 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.3%1.1mg

Manganese

38%0.87mg

1.1 mgvs0.87 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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85%595mg

Phosphorus

26.8%188mg

595 mgvs188 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%438mg

Potassium

15%508mg

438 mgvs508 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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74.3%41μg

Selenium

9.1%5μg

41 μgvs5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.55mg

Sodium

14%208mg

1.55 mgvs208 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.8%2.73mg

Zinc

21%2.3mg

2.73 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.017%0.62g

Water

0.13%4.8g

0.62 gvs4.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Snacks, peas, roasted, wasabi-flavored:

Dry Roasted Sunflower Seed Kernels no Salt have 10.9 times more Vitamin B5, 1.3 times more Vitamin B9 and 8.4 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
While Snacks, peas, roasted, wasabi-flavored contain more Vitamin A, 7.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 25.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, peas, roasted, wasabi-flavored have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Snacks, peas, roasted, wasabi-flavored:

Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Copper, 1.2 times more Manganese, 3.2 times more Phosphorus and 8.2 times more Selenium than Snacks, peas, roasted, wasabi-flavored.
While Snacks, peas, roasted, wasabi-flavored contain 2.4 times more Calcium, 1.3 times more Iron and 134.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, peas, roasted, wasabi-flavored have similar amounts of Magnesium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Fat, 13.4 times more Omega 6 and 2.2 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
While Snacks, peas, roasted, wasabi-flavored contain 1.4 times more Saturated Fat, 2.6 times more Omega 3, 3.5 times more Carbohydrate and 7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, peas, roasted, wasabi-flavored have similar amounts of Energy and Protein per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsSnacks, peas, roasted, wasabi-flavoredVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Snack, BALANCE, original barSnacks, peas, roasted, wasabi-flavoredVS Snack, BALANCE, original bar

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Snacks, peas, roasted, wasabi-flavored

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Snacks, peas, roasted, wasabi-flavored?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: