Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• 51% Whole Wheat Pasta with Enriched Semolina: 27.7g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than 51% Whole Wheat Pasta with Enriched Semolina. It has very high energy density when compared to other foods. Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having high energy density.

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Roasted Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.92% 0.015g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	0.84% 0.61g	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	0.076% 0.055g	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	% 0.055g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	5% 1.9g	8.24% 3.13g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	6.67% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	3.88% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	5.1% 0.066mg	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	10% 40.7μg	7.9% 31.6μg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.69% 6.93mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	12% 0.11mg	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	8.16% 0.65mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	25.4% 0.58mg	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	28.4% 198mg	9.97% 70mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	0.22% 3.32mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.069% 2.56g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 100 calories of Roasted Sunflower Seeds have 6.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 8.4 times more Vitamin B1, 2.1 times more Vitamin B2 and 2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 100 calories of Roasted Sunflower Seeds have 2.9 times more Copper, 2.8 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Iron, 1.6 times more Manganese and 1.6 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Magnesium per 100 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 12.1 times more Fat, 10 times more Saturated Fat and 25.7 times more Omega 6 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.9 times more Carbohydrate and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 in 100 calories.