Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	81% 2350kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	9.12% 8.85g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	200% 261g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	25% 9.53g	38g per day for Men 19-50 years
Protein	142% 79.6g	154% 86.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	190% 30.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	54.3% 0.71mg	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	232% 929μg	276% 1103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	961% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	34.5% 345mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	123% 1.1mg	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	212% 17mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	157% 3.6mg	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	646% 4521mg	92% 647mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.99% 36.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Spaghetti, protein-fortified, dry, enriched (n x 6.25) per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 14 ounces of Oil Roasted Sunflower Seeds have 10.1 times more Vitamin B5 and 4.4 times more Vitamin B6 than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 3.7 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide similar amounts of Vitamin B9 per 14 ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 14 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Calcium, 6.5 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 7 times more Phosphorus, 2.4 times more Potassium and 2.9 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Oil Roasted Sunflower Seeds and Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 23 times more Fat, 21.5 times more Saturated Fat, 38.3 times more Omega 6 and 4.4 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Spaghetti, protein-fortified, dry, enriched (n x 6.25) offer comparable quantities of Omega 3 and Protein per 14 ounces.