Comparing Nutrients in 100 calories Spaghetti, protein-fortified, cooked, enriched (n x 6.25) VS Roasted Sunflower Seeds

Weight per 100 calories

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 61g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more energy per unit of mass than Spaghetti, protein-fortified, cooked, enriched (n x 6.25), which is very high in comparison to other foods. Spaghetti, protein-fortified, cooked, enriched (n x 6.25) having above average energy density.

Which food has more nutrients per 100 calories - Spaghetti, protein-fortified, cooked, enriched (n x 6.25) or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.061% 0.02g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	NA	0.65% 0.47g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.2% 1.2g	5% 1.9g	38g per day for Men 19-50 years
Protein	9.65% 5.4g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.55% 0.098mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	10.6% 0.14mg	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	12.5% 50μg	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.61% 6.1mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	5.7% 0.051mg	35% 0.31mg	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	5.5% 0.44mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	4.36% 18.3mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	15.8% 0.36mg	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	4.36% 30.5mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	0.75% 25.6mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.05mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	2.77% 0.3mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.98% 36.4g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Roasted Sunflower Seeds:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 10 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.2 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.9 times more Vitamin B5 and 3.5 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 6.1 times more Copper, 1.5 times more Iron, 1.4 times more Manganese, 6.5 times more Phosphorus, 5.7 times more Potassium and 3 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 4.6 times more Carbohydrate and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 66.8 times more Fat, 46 times more Saturated Fat, 107.4 times more Omega 6 and 1.6 times more Fiber than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.