Comparing Nutrients in 14 ounces 51% whole wheat Pasta VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	51% whole wheat Pasta	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	49.5% 1437kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	71% 93g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	57.7% 42g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 41.7g	g per day for Men 19-50 years
Fiber	105% 40g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	96% 53.6g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	168% 2.2mg	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	58.5% 234μg	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	12% 10.7mg	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	4.5% 0.67mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	10.7% 107mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	704% 6.34mg	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	165% 13.2mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	358% 8.23mg	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	163% 1139mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of 51% whole wheat Pasta versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of 51% whole wheat Pasta vs Sunflower Seed Butter:

• 14 ounces of 51% whole wheat Pasta have 7 times more Vitamin B1 than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B5, 2 times more Vitamin B6, 4 times more Vitamin B9 and 134.6 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for 51% whole wheat Pasta vs Sunflower Seed Butter:

• 14 oz of Sunflower Seed Butter no Salt contain 2.4 times more Calcium, 3.7 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 2 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Sunflower Seed Butter contain similar levels of Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% whole wheat Pasta have 1.2 times more Omega 3, 3.1 times more Carbohydrate and 1.8 times more Fiber than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.7 times more Energy, 20.6 times more Fat, 13.3 times more Saturated Fat, 11.3 times more Omega 6, 4.1 times more Sugars and 1.3 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .