Comparing Nutrients in 1 pound Whole Wheat Pasta VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Whole Wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	55% 1597kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	6.07% 1.94g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.82g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	69.8% 91g	130g per day for Men 19-50 years
Sugars	17% 12.4g	16.4% 12g	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	1.88% 1.36g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 3.1g	% 11.3g	g per day for Men 19-50 years
Fiber	110% 41.7g	103% 39g	38g per day for Men 19-50 years
Protein	112% 63g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	246% 39.4mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	469% 6.1mg	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	78.2% 313μg	257% 1030μg	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	NA	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	14% 2.1mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 132mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	907% 8.16mg	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	205% 16.4mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	385% 8.85mg	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	222% 1556mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	58% 1969mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	640% 352μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1% 37.2g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Wheat Pasta vs Sunflower Seeds:

• Dry Whole-Wheat Pasta has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 4.8 times more Vitamin B6, 3.3 times more Vitamin B9 and 76.5 times more Vitamin E than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.
• Both Dry Whole-Wheat Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Whole Wheat Pasta vs Sunflower Seeds:

• Dry Whole-Wheat Pasta has 1.5 times more Manganese and 1.5 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 1 pound:

• Dry Whole-Wheat Pasta has 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 17.6 times more Fat, 10.4 times more Saturated Fat, 21.7 times more Omega 6 and 1.5 times more Protein than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dried Sunflower Seed Kernels have similar amounts of Omega 3, Sugars and Fiber per 1 lb.
• Both Dry Whole-Wheat Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.