Comparing Nutrients in 14 ounces 51% Whole Wheat Pasta with Enriched Semolina VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Sunflower Seeds	Recommended Dietary Allowance
Energy	49.4% 1433kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	61% 79.4g	130g per day for Men 19-50 years
Sugars	12% 8.73g	14.3% 10.4g	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	1.1% 0.79g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	% 9.92g	g per day for Men 19-50 years
Fiber	118% 45g	90% 34g	38g per day for Men 19-50 years
Protein	94% 52.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	411% 5.34mg	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	113% 452μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	794% 7.14mg	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	169% 13.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	336% 7.74mg	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	143% 1000mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	554% 305μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B5, 5.6 times more Vitamin B6 and 2 times more Vitamin B9 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for 51% Whole Wheat Pasta with Enriched Semolina vs Sunflower Seeds:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.4 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Calcium, 4.6 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 3.7 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 20.2 times more Fat, 13.8 times more Saturated Fat, 29.1 times more Omega 6 and 1.6 times more Protein than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 14 oz.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.