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

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.4% 1433kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	70% 91g	130g per day for Men 19-50 years
Sugars	12% 8.73g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 9.4g	g per day for Men 19-50 years
Fiber	118% 45g	111% 42g	38g per day for Men 19-50 years
Protein	94% 52.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	242% 3.14mg	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	113% 452μg	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	554% 305μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of 51% Whole Wheat Pasta with Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina vs Oil Roasted Sunflower Seeds:

• 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 1.7 times more Vitamin B1 and 2.1 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 9.9 times more Vitamin B5, 3.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.4 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

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

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.5 times more Calcium, 4.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 4.5 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Zinc than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Oil Roasted Sunflower Seeds contain similar levels of Manganese and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 3.2 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 20.1 times more Fat, 21.8 times more Saturated Fat, 1.5 times more Omega 3, 43.2 times more Omega 6, 1.4 times more Sugars and 1.5 times more Protein than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber per 14 ounces.