Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 721kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	69.8% 91g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	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	% 0.91g	% 11.3g	g per day for Men 19-50 years
Fiber	55% 21g	103% 39g	38g per day for Men 19-50 years
Protein	47% 26.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% 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	59.3% 0.71mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	22.7% 91μg	257% 1030μg	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	3.02% 0.45mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	94% 7.5mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	71.3% 499mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	46% 5.1mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	7.44% 275g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 9.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 4.9 times more Vitamin B5, 13.9 times more Vitamin B6, 11.4 times more Vitamin B9 and 351.7 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 12.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Calcium, 9 times more Copper, 3.2 times more Iron, 7.2 times more Magnesium, 1.9 times more Manganese, 6 times more Phosphorus, 8.4 times more Potassium, 1.5 times more Selenium and 4.5 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 1 pound:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Energy, 34.3 times more Fat, 18.6 times more Saturated Fat, 1.5 times more Omega 3, 42.3 times more Omega 6, 3.1 times more Sugars, 1.9 times more Fiber and 3.6 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.