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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	84.7% 2457kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	6.06% 5.87g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	NA	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	873% 148g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	94% 123g	130g per day for Men 19-50 years
Sugars	NA	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	120% 45.6g	47% 18g	38g per day for Men 19-50 years
Protein	122% 68.3g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	107% 1.3mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 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	236% 945μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	22.6% 226mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	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	365% 8.4mg	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	657% 4596mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	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	0.11% 3.97g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Toasted Sunflower Seeds have 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 27.2 times more Vitamin B5, 12.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.

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

• 14 ounces of Toasted Sunflower Seeds have 5.2 times more Calcium, 10.2 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 11.9 times more Phosphorus, 6.9 times more Potassium and 5.2 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 4 times more Energy, 38.4 times more Fat, 2.6 times more Fiber and 3 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.