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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	201% 5820kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	51% 8.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	562% 731g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 6g	g per day for Men 19-50 years
Fiber	292% 111g	266% 101g	38g per day for Men 19-50 years
Protein	345% 193g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	309% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	497% 79.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	70% 700mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	410% 2870mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	108% 3660mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	1262% 694μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.4% 88.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B2, 8.8 times more Vitamin B5, 2.9 times more Vitamin B6, 4 times more Vitamin B9, 153.5 times more Vitamin E and 3 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 3.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Vitamin B3 per 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Calcium, 4.3 times more Copper, 1.2 times more Magnesium, 4 times more Phosphorus, 2.3 times more Potassium and 2.2 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Iron, Manganese and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 18.6 times more Fat, 14.9 times more Saturated Fat, 37.9 times more Omega 6 and 1.4 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Omega 3, Sugars and Fiber per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 1 kg.