Comparing Nutrients in 1 pound 51% whole wheat Pasta VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	51% whole wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.6% 1642kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	4.98% 1.6g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	23% 3.92g	998% 170g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	72% 93g	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	137% 52g	38g per day for Men 19-50 years
Protein	109% 61.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	67% 268μg	270% 1080μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.2% 122mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	924% 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	189% 15mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	442% 10mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 8.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 4 times more Vitamin B9 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.

Comparing minerals per 1 pound for 51% whole wheat Pasta vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 4.3 times more Copper, 2 times more Iron, 4 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 21.2 times more Fat, 17 times more Saturated Fat, 1.3 times more Omega 3, 43.2 times more Omega 6 and 1.3 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 lb.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.