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

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	79.7% 2310kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	6.06% 5.87g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	765% 130g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	94% 123g	130g per day for Men 19-50 years
Sugars	15% 11g	3.56% 2.58g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	116% 44g	47% 18g	38g per day for Men 19-50 years
Protein	137% 76.7g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	20% 0.26mg	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	235% 941μg	37.7% 151μg	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	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	79.4% 0.71mg	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	189% 15mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	170% 3.9mg	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	655% 4584mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	6.6% 244g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 27.1 times more Vitamin B5, 12.4 times more Vitamin B6, 6.2 times more Vitamin B9 and 13.5 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Calcium, 10.2 times more Copper, 2.4 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 11.9 times more Phosphorus, 12 times more Potassium, 2.6 times more Selenium and 5.2 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 51.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Energy, 33.6 times more Fat, 4.2 times more Sugars, 2.5 times more Fiber and 3.4 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Glucose and Sucrose in 14 oz.