Comparing Nutrients in 1 pound Cooked Pasta VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.7% 717kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	84% 109g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	17% 12.4g	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	0.19% 0.14g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	132% 50.3g	38g per day for Men 19-50 years
Protein	47% 26.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	281% 3.65mg	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	7.94% 31.8μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	922% 8.3mg	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	28.3% 2.27mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	416% 9.57mg	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	37.6% 263mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	218% 24mg	11mg per day for Men 19-50 years
Water	7.6% 282g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Pasta vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1, 12.3 times more Vitamin B2, 17.6 times more Vitamin B3, 62.9 times more Vitamin B5, 16.4 times more Vitamin B6, 33.9 times more Vitamin B9, more Vitamin C, 435 times more Vitamin E and more Vitamin K than Cooked Pasta.
• Both Cooked Pasta as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Pasta vs Roasted Sunflower Seeds:

• Cooked Pasta has 51.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10 times more Calcium, 18.3 times more Copper, 7.6 times more Iron, 7.2 times more Magnesium, 6.6 times more Manganese, 19.9 times more Phosphorus, 19.3 times more Potassium, 3 times more Selenium and 10.4 times more Zinc than Cooked Pasta.

Comparison of macro-nutrients per 1 pound:

• Cooked Pasta has 1.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Energy, 53.5 times more Fat, 29.7 times more Saturated Fat, 2.9 times more Omega 3, 111.1 times more Omega 6, 4.9 times more Sugars, 6.2 times more Fiber and 3.3 times more Protein than Cooked Pasta.
• Both Cooked Pasta as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.