Comparing Nutrients in 100 calories Sunflower Seed Butter VS Cooked 51% Whole Wheat Pasta

Weight per 100 calories

• Sunflower Seed Butter: 16g
• Cooked 51% Whole Wheat Pasta: 63g

Sunflower Seed Butter has 3.9 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 100 calories - Sunflower Seed Butter or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Sunflower Seed Butter	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.22% 8.95g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.51% 0.008g	1.53% 0.025g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.78g	15.2% 20g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	0.74% 0.53g	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% 0g	0.061% 0.044g	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	% 0g	% 0.044g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.13g	g per day for Men 19-50 years
Fiber	2.43% 0.92g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	5% 2.8g	6.54% 3.66g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.72% 0.009mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.03% 0.026mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.86% 0.089mg	4.7% 0.061mg	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	9.6% 38.4μg	3.14% 12.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.49% 0.44mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.7% 3.7mg	0.42% 0.063mg	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

	Sunflower Seed Butter	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	0.75% 7.55mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	14% 0.13mg	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	8.35% 0.67mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	12% 50.4mg	6.74% 28.3mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	28.2% 0.65mg	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	15.4% 108mg	9.9% 69mg	700mg per day for Men 19-50 years
Potassium	2.75% 93mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	30.8% 17μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.49mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.003% 0.1g	1.03% 38g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Cooked 51% Whole Wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sunflower Seed Butter or Cooked 51% Whole Wheat Pasta?

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

• 100 calories of Sunflower Seed Butter have 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 59 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 11.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.7 times more Vitamin B3 than Sunflower Seed Butter no Salt.
• 100 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• 100 calories of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 100 calories for Sunflower Seed Butter vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Sunflower Seed Butter have 2.1 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 1.9 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.6 times more Iron, 1.9 times more Manganese and 1.3 times more Selenium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cooked 51% Whole Wheat Pasta contain similar levels of Zinc per 100 calories.
• 100 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Sunflower Seed Butter no Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sunflower Seed Butter have 9.5 times more Fat, 5 times more Saturated Fat, 4.6 times more Omega 6 and 3.2 times more Sugars than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 5.2 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy per 100 calories.
• Both Sunflower Seed Butter no Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 100 calories.