Comparing Nutrients in 1 kilogram Whole Wheat Pasta VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Whole Wheat Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	121% 3520kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	62.5% 10.6g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	564% 734g	185% 241g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	37.7% 27.3g	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	4.14% 3g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 6.8g	NA	g per day for Men 19-50 years
Fiber	242% 92g	292% 111g	38g per day for Men 19-50 years
Protein	248% 139g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	339% 4.07mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	543% 87mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	174% 8.7mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	618% 8.04mg	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	173% 690μg	593% 2370μg	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	NA	15.6% 14mg	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	30.7% 4.6mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	552% 4.97mg	2033% 18.3mg	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	453% 36.2mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	305% 1280mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	917% 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	490% 3430mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	128% 4340mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	1411% 776μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Wheat Pasta vs Roasted Sunflower Seeds:

• Dry Whole-Wheat Pasta has 3.8 times more Vitamin B1 and 1.2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.1 times more Vitamin B5, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9, 56.7 times more Vitamin E and 1.9 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Dry Whole-Wheat Pasta as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Whole Wheat Pasta vs Roasted Sunflower Seeds:

• Dry Whole-Wheat Pasta has 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Calcium, 3.7 times more Copper, 3.4 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Whole-Wheat Pasta has 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 17 times more Fat, 12.2 times more Saturated Fat, 30.8 times more Omega 6 and 1.4 times more Protein than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3, Sugars and Fiber per 1 kg.
• Both Dry Whole-Wheat Pasta as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.