Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 631kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	73.5% 96g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	15% 11g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	116% 44g	38g per day for Men 19-50 years
Protein	41.2% 23g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	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	52% 0.62mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	245% 3.2mg	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	20% 79.4μg	235% 941μg	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	2.65% 0.4mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	807% 7.26mg	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	82% 6.55mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	364% 8.37mg	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	62.4% 437mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	191% 21mg	11mg per day for Men 19-50 years
Water	6.5% 241g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked 51% Whole Wheat Pasta vs Roasted Sunflower Seeds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 30.6 times more Vitamin B5, 8.3 times more Vitamin B6, 11.9 times more Vitamin B9 and 261 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta vs Roasted Sunflower Seeds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 50.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Calcium, 9.2 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 10.5 times more Phosphorus, 11 times more Potassium, 2.3 times more Selenium and 4.7 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 14 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Energy, 33.2 times more Fat, 21.8 times more Saturated Fat, 1.8 times more Omega 3, 60.2 times more Omega 6, 3.2 times more Sugars, 2.4 times more Fiber and 3.3 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.