Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	51% whole wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	125% 3620kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	158% 206g	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	303% 115g	38g per day for Men 19-50 years
Protein	241% 135g	307% 172g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	619% 8.05mg	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	595% 2380μg	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	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	2038% 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	416% 33.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	919% 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	410% 2870mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	0.27% 10g	3700g per day for Men 19-50 years

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 8.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 4 times more Vitamin B9 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 4.3 times more Copper, 2 times more Iron, 4 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 21.2 times more Fat, 17 times more Saturated Fat, 1.3 times more Omega 3, 43.2 times more Omega 6 and 1.3 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 kg.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.