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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.4% 708kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	6.92% 6.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	74% 23.7g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	875% 149g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	84% 109g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	46% 25.7g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.5% 0.89mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	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	43% 172μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	89.6% 7.17mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	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	63% 440mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	218% 24mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.15% 5.44g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.9 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 27.1 times more Vitamin B5, 12.4 times more Vitamin B6, 6.2 times more Vitamin B9 and 13.5 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

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

• 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 6.4 times more Calcium, 10.2 times more Copper, 2.4 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 11.9 times more Phosphorus, 12 times more Potassium, 2.6 times more Selenium and 5.2 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.3 times more Carbohydrate than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 3.7 times more Energy, 33.6 times more Fat, 4.2 times more Sugars, 2.5 times more Fiber and 3.4 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.