Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	51% whole wheat Pasta	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	125% 3620kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	276% 358g	130g per day for Men 19-50 years
Sugars	36% 26g	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	2.76% 2g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	266% 101g	137% 52g	38g per day for Men 19-50 years
Protein	241% 135g	858% 481g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	579% 7.53mg	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	148% 590μg	555% 2220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	14.4% 13mg	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	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	27% 270mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	1903% 17mg	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	416% 33.3mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	859% 19.8mg	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	410% 2870mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of 51% whole wheat Pasta versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Sunflower Seed Flour:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 8.6 times more Vitamin B1, 1.4 times more Vitamin B2, 8.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.8 times more Vitamin B9 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Sunflower Seed Flour provide similar amounts of Vitamin B3 per one kilogram.

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Sunflower Seed Flour:

• 1 kilogram of 51% whole wheat Pasta has 5.5 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 4.2 times more Calcium, 4 times more Copper, 2 times more Iron, 3.3 times more Magnesium, 2.4 times more Phosphorus and 2.1 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Sunflower Seed Flour contain similar levels of Manganese and Selenium per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% whole wheat Pasta has 1.7 times more Fat, 31 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 3.6 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Sunflower Seed Flour offer comparable quantities of Energy and Omega 6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3