Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	213% 6190kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	NA	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	237% 309g	130g per day for Men 19-50 years
Sugars	NA	8.97% 6.5g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	303% 115g	118% 45g	38g per day for Men 19-50 years
Protein	307% 172g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	166% 26.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	50% 0.65mg	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	595% 2380μg	95% 380μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	57% 570mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	200% 1.8mg	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	851% 68mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	429% 9.86mg	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	1654% 11580mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	558% 307μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	93% 10mg	11mg per day for Men 19-50 years
Water	0.27% 10g	16.6% 615g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 27.2 times more Vitamin B5, 12.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 1 kilogram of Toasted Sunflower Seeds has 5.2 times more Calcium, 10.2 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 11.9 times more Phosphorus, 6.9 times more Potassium and 5.2 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 4 times more Energy, 38.4 times more Fat, 2.6 times more Fiber and 3 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.