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Comparing Nutrients in 14 ounces Cooked Whole-wheat PastaVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta
15%
10%
75%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

20.4%591kcal
Energy
81%2350kcal
591 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7%6.8g
Fat
210%204g
6.8 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3%0.96g
Saturated Fat
87.7%28g
0.96 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.93%0.14g
Omega 3
20%0.32g
0.14 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.6%2.14g
Omega 6
799%136g
2.14 gvs136 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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92%119g
Carbohydrate
70%91g
119 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.1%2.98g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.98 gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.38%0.28g
Fructose
0%0g
≤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]
0.28 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.28g
Glucose
%2.94g
0.28 gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.79g
Sucrose
%9.4g
0.79 gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.7%15.5g
Fiber
111%42g
15.5 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42.5%23.8g
Protein
142%79.6g
23.8 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51.6%0.62mg
Vitamin B1
106%1.27mg
Thiamine
0.62 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.2%0.39mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.39 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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77.5%12.4mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
12.4 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.3%1.06mg
Vitamin B5
551%27.5mg
Pantothenic acid
1.06 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28.4%0.37mg
Vitamin B6
242%3.14mg
Pyridoxine
0.37 mgvs3.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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21%83.3μg
Vitamin B9
232%929μg
Folates and Folic Acid
83.3 μgvs929 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
4.85%4.37mg
Ascorbic acid
0 mgvs4.37 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.1%0.91mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
0.91 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2%2.4μg
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
2.4 μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.16%51.6mg
Calcium
34.5%345mg
51.6 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg
Copper
796%7.16mg
0.89 mgvs7.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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85.3%6.83mg
Iron
212%17mg
6.83 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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51%214mg
Magnesium
120%504mg
214 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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228%5.24mg
Manganese
359%8.26mg
5.24 mgvs8.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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72%504mg
Phosphorus
646%4521mg
504 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.2%381mg
Potassium
56.4%1917mg
381 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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262%144μg
Selenium
564%310μg
144 μgvs310 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.06%16mg
Sodium
0.79%12mg
16 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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48.3%5.3mg
Zinc
188%20.7mg
5.3 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.63%245g
Water
0.17%6.1g
245 gvs6.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Cooked Whole-wheat Pasta VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Whole-wheat Pasta versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Whole-wheat Pasta vs Oil Roasted Sunflower Seeds:

Comparing minerals per 14 ounces for Cooked Whole-wheat Pasta vs Oil Roasted Sunflower Seeds:

Comparison of macro-nutrients per 14 ounces:




Compare more foods per 14 oz: