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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	80% 2318kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	223% 290g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	14.2% 10.3g	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	NA	1.1% 0.79g	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 2.4g	g per day for Men 19-50 years
Fiber	90% 34g	105% 40g	38g per day for Men 19-50 years
Protein	147% 82.5g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	85.5% 1.1mg	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	225% 901μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	31% 310mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	188% 1.7mg	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	260% 21mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	387% 8.9mg	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	374% 2619mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	501% 275μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.95% 35g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B5, 4.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 206.9 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dried Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Vitamin B3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in 14 oz.

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

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 4.2 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.3 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 19.2 times more Fat, 12.7 times more Saturated Fat, 26.6 times more Omega 6 and 1.5 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Omega 3, Sugars and Fiber per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 14 oz.