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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	201% 5840kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	51% 8.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	562% 731g	130g per day for Men 19-50 years
Sugars	36% 26g	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	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 25g	% 6g	g per day for Men 19-50 years
Fiber	226% 86g	266% 101g	38g per day for Men 19-50 years
Protein	371% 208g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	309% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	497% 79.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	215% 2.8mg	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	568% 2270μg	148% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	78% 780mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	473% 4.26mg	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	656% 52.5mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	975% 22.4mg	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	943% 6600mg	410% 2870mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	108% 3660mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	1262% 694μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.4% 88.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B5, 4.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 206.9 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dried Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in 1 kg.

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

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 4.2 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.3 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 19.2 times more Fat, 12.7 times more Saturated Fat, 26.6 times more Omega 6 and 1.5 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Omega 3, Sugars and Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 1 kg.