Comparing Nutrients in 14 ounces 51% whole wheat Pasta VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	51% whole wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.5% 1437kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	873% 148g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	63% 81.7g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	NA	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	% 2.4g	NA	g per day for Men 19-50 years
Fiber	105% 40g	120% 45.6g	38g per day for Men 19-50 years
Protein	96% 53.6g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	246% 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	58.5% 234μg	236% 945μg	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	4.5% 0.67mg	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 8.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 4 times more Vitamin B9 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for 51% whole wheat Pasta vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 4.3 times more Copper, 2 times more Iron, 4 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 21.2 times more Fat, 17 times more Saturated Fat, 1.3 times more Omega 3, 43.2 times more Omega 6 and 1.3 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.