Comparing Nutrients in 1 pound Cooked Corn Pasta VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Corn Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.7% 572kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	137% 52g	38g per day for Men 19-50 years
Protein	21.3% 12g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	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	6.8% 27.2μg	270% 1080μg	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	NA	0% 0IU	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	924% 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	14% 1.13mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	417% 9.6mg	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	49.2% 345mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	219% 24mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Vitamin B1, 12.4 times more Vitamin B2, 7.6 times more Vitamin B3, 55.2 times more Vitamin B5, 13.9 times more Vitamin B6, 39.7 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Cooked Corn Gluten-free Pasta has 68.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 57 times more Calcium, 28.7 times more Copper, 27.2 times more Iron, 3.6 times more Magnesium, 13.8 times more Manganese, 15.2 times more Phosphorus, 15.8 times more Potassium and 8.4 times more Zinc than Cooked Corn Gluten-free Pasta.

Comparison of macro-nutrients per 1 pound:

• Cooked Corn Gluten-free Pasta has 1.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.9 times more Energy, 77.8 times more Fat, 58.4 times more Saturated Fat, 7.9 times more Omega 3, 118.3 times more Omega 6, 2.4 times more Fiber and 6.5 times more Protein than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.