Comparing Nutrients in 1 kilogram Cooked Corn Pasta VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Corn Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	43.4% 1260kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 279g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	126% 48g	226% 86g	38g per day for Men 19-50 years
Protein	47% 26.3g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	1035% 13.5mg	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	15% 60μg	568% 2270μg	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	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1% 10mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	2000% 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	31.3% 2.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	848% 19.5mg	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	109% 760mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	18.5% 683g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Corn Pasta vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 27.9 times more Vitamin B1, 15.4 times more Vitamin B2, 15 times more Vitamin B3, 8.8 times more Vitamin B5, 23.2 times more Vitamin B6, 37.8 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cooked Corn Pasta vs Sunflower Seeds:

• Cooked Corn Gluten-free Pasta has 14.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 78 times more Calcium, 28.1 times more Copper, 21 times more Iron, 9 times more Magnesium, 12.7 times more Manganese, 8.7 times more Phosphorus, 20.8 times more Potassium, 18.9 times more Selenium and 7.9 times more Zinc than Cooked Corn Gluten-free Pasta.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Corn Gluten-free Pasta has 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Energy, 70.5 times more Fat, 43.7 times more Saturated Fat, 6 times more Omega 3, 72.9 times more Omega 6, 1.8 times more Fiber and 7.9 times more Protein than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.