Comparing Nutrients in 1 pound 51% whole wheat Pasta VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	51% whole wheat Pasta	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	56.6% 1642kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	4.98% 1.6g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	23% 3.92g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	125% 163g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	NA	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 2.72g	NA	g per day for Men 19-50 years
Fiber	121% 46g	62% 23.6g	38g per day for Men 19-50 years
Protein	109% 61.3g	389% 218g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	263% 3.4mg	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	67% 268μg	252% 1007μg	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	6.55% 5.9mg	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	5.14% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	12.2% 122mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	863% 7.77mg	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	189% 15mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	442% 10mg	389% 8.96mg	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	186% 1302mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of 51% whole wheat Pasta versus 1 lb of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of 51% whole wheat Pasta vs Sunflower Seed Flour:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 8.6 times more Vitamin B1, 1.4 times more Vitamin B2, 8.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.8 times more Vitamin B9 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Sunflower Seed Flour provide similar amounts of Vitamin B3 per one pound.

Comparing minerals per 1 pound for 51% whole wheat Pasta vs Sunflower Seed Flour:

• 1 pound of 51% whole wheat Pasta has 5.5 times more Potassium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 4.2 times more Calcium, 4 times more Copper, 2 times more Iron, 3.3 times more Magnesium, 2.4 times more Phosphorus and 2.1 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Sunflower Seed Flour contain similar levels of Manganese and Selenium per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of 51% whole wheat Pasta has 1.7 times more Fat, 31 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 3.6 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Sunflower Seed Flour offer comparable quantities of Energy and Omega 6 per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3