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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	204% 5920kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	51% 8.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	562% 731g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 2g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 6g	g per day for Men 19-50 years
Fiber	279% 106g	266% 101g	38g per day for Men 19-50 years
Protein	358% 201g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	309% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	497% 79.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	87% 870mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	410% 2870mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	108% 3660mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	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	474% 52mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS 51% whole wheat Pasta per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Vitamin B2, 8.7 times more Vitamin B5, 2.8 times more Vitamin B6, 4 times more Vitamin B9, 213.7 times more Vitamin E and 3.4 times more Vitamin K than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.2 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 4 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than 51% whole wheat Pasta.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta contain similar levels of Manganese and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 19.1 times more Fat, 20.1 times more Saturated Fat, 1.3 times more Omega 3, 39.5 times more Omega 6 and 1.5 times more Protein than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta offer comparable quantities of Sugars and Fiber per one kilogram.