Comparing Nutrients in 100 calories Cooked 51% Whole Wheat Pasta VS Toasted Sunflower Seeds

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta: 63g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 3.9 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.53% 0.025g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	NA	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	0.061% 0.044g	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	% 0.044g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	7.6% 2.9g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.23% 0.099mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	10% 0.13mg	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	3.14% 12.6μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.25% 0.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.063mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.75% 7.55mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	13% 1.04mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	15% 0.34mg	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	9.9% 69mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.25% 3.77mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta vs Toasted Sunflower Seeds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.7 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.1 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta vs Toasted Sunflower Seeds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.4 times more Magnesium, 1.9 times more Manganese and 236.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 2.7 times more Phosphorus and 1.6 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Zinc per 100 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.9 times more Omega 3, 6 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.7 times more Fat, 6.4 times more Saturated Fat and 17.6 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 kcal.