Comparing Nutrients in 1 pound Dry Corn Gluten-free Pasta VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56% 1619kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	9.73% 9.43g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	131% 50g	127% 48g	38g per day for Men 19-50 years
Protein	60.4% 34g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	276% 3.6mg	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	28.3% 113μg	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Corn Gluten-free Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	909% 8.2mg	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	52.7% 4.2mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	410% 9.43mg	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	164% 1148mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	74% 8.1mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Corn Gluten-free Pasta vs Oil Roasted Sunflower Seeds:

• Dry Corn Gluten-free Pasta has more Vitamin A than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B3, 14.3 times more Vitamin B5, 3.8 times more Vitamin B6, 9.4 times more Vitamin B9 and more Vitamin C than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dry Corn Gluten-free Pasta vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 21.8 times more Calcium, 8.9 times more Copper, 4.6 times more Iron, 4.3 times more Manganese, 4.5 times more Phosphorus, 1.6 times more Potassium, 9.9 times more Selenium and 2.9 times more Zinc than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Corn Gluten-free Pasta has 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 24.7 times more Fat, 24.4 times more Saturated Fat, 2.9 times more Omega 3, 38.2 times more Omega 6 and 2.7 times more Protein than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Dry Corn Gluten-free Pasta as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.