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

Weight per 100 calories

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

Sunflower Seeds have 3.7 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.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.53% 0.025g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	15.2% 20g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	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	NA	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	NA	% 0.044g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.13g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	6.54% 3.66g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	9.7% 39μg	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	0.27% 0.24mg	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	40% 6.02mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.75% 7.55mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	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	11.2% 0.9mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	6.74% 28.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	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	16% 113mg	9.9% 69mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	1.03% 38g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 95.8 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.3 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Vitamin B2 per 100 kcal.

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

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 2.5 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.2 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.9 times more Manganese, 2.4 times more Selenium and 47.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 9.3 times more Fat, 5.1 times more Saturated Fat and 11.5 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.4 times more Omega 3, 5.8 times more Carbohydrate and 2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 100 kcal.