Comparing Nutrients in 1 kilogram Cooked Corn And Rice Pasta VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Corn And Rice Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61.7% 1790kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	176% 229g	130g per day for Men 19-50 years
Sugars	0% 0g	43% 31g	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	0% 0g	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	% 0g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	37% 14g	279% 106g	38g per day for Men 19-50 years
Protein	57% 32g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	609% 7.9mg	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	10% 40μg	585% 2340μg	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	0% 0mg	12.2% 11mg	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	0% 0mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn And Rice Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	2004% 18mg	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	27.5% 2.2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	904% 21mg	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	47% 330mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	15.6% 577g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Corn And Rice Pasta vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 3.5 times more Vitamin B2, 17.2 times more Vitamin B3, 49.6 times more Vitamin B5, 21.4 times more Vitamin B6, 58.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Corn And Rice Pasta vs Oil Roasted Sunflower Seeds:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 37.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 90.2 times more Copper, 19.5 times more Iron, 11.5 times more Magnesium, 22.1 times more Manganese, 34.5 times more Phosphorus, 20.1 times more Potassium, 35.5 times more Selenium and 19.3 times more Zinc than Cooked Gluten-free Pasta from Corn And Rice Flour.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 1.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Energy, 51.3 times more Fat, 47.1 times more Saturated Fat, 6.2 times more Omega 3, 108.6 times more Omega 6, more Sugars, 7.6 times more Fiber and 6.3 times more Protein than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.