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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 721kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	100% 32g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	80% 104g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	0.44% 0.32g	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	% 0.32g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 10.8g	g per day for Men 19-50 years
Fiber	55% 21g	127% 48g	38g per day for Men 19-50 years
Protein	47% 26.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Oil 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	59.3% 0.71mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	22.7% 91μg	265% 1061μg	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	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	3.02% 0.45mg	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

	Cooked 51% Whole Wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	94% 7.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	71.3% 499mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	7.44% 275g	0.19% 7g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 30.2 times more Vitamin B5, 8.2 times more Vitamin B6, 11.7 times more Vitamin B9 and 363.3 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 Oil Roasted Sunflower Seeds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 39.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 9.1 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 10.4 times more Phosphorus, 6.3 times more Potassium, 2.3 times more Selenium and 4.7 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 1.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Energy, 34.2 times more Fat, 29.6 times more Saturated Fat, 2.1 times more Omega 3, 62.8 times more Omega 6, 3.7 times more Sugars, 2.3 times more Fiber and 3.4 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.