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Comparing Nutrients in 100 calories Cooked 51% Whole Wheat PastaVS Sunflower Seeds

Weight per 100 calories

Cooked 51% Whole Wheat Pasta
63g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels have 3.7 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is very high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked 51% Whole Wheat Pasta
14%
8%
78%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.97%0.94g
Fat
9.1%8.8g
0.94 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g
Saturated Fat
2.4%0.76g
0.15 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.53%0.025g
Omega 3
0.64%0.01g
0.025 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g
Omega 6
23.2%3.95g
0.34 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.2%20g
Carbohydrate
2.63%3.42g
20 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.74%0.53g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.53 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.061%0.044g
Fructose
NA
≤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]
0.044 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.044g
Glucose
NA
0.044 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.13g
Sucrose
%0.43g
0.13 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.6%2.9g
Fiber
3.88%1.47g
2.9 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.54%3.66g
Protein
6.35%3.56g
3.66 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
NA μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.23%0.099mg
Vitamin B1
21%0.25mg
Thiamine
0.099 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5%0.065mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.065 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.9%0.14mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.14 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.7%0.061mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.061 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.14%12.6μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
12.6 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
0.27%0.24mg
Ascorbic acid
NA mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.42%0.063mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
0.063 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.75%7.55mg
Calcium
1.34%13.4mg
7.55 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg
Copper
34.2%0.31mg
0.13 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13%1.04mg
Iron
11.2%0.9mg
1.04 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.74%28.3mg
Magnesium
13.3%55.7mg
28.3 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28.2%0.65mg
Manganese
14.5%0.33mg
0.65 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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9.9%69mg
Phosphorus
16%113mg
69 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.42%48.4mg
Potassium
3.25%110mg
48.4 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39%21.5μg
Selenium
16.5%9.08μg
21.5 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.25%3.77mg
Sodium
0.1%1.54mg
3.77 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.4%0.7mg
Zinc
7.8%0.86mg
0.7 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.03%38g
Water
0.022%0.81g
38 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta vs Sunflower Seeds:
Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



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