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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	91% 2649kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	110% 143g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.3% 3.86g	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	NA	0.44% 0.32g	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.91g	g per day for Men 19-50 years
Fiber	103% 39g	55% 21g	38g per day for Men 19-50 years
Protein	168% 94g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	34% 0.44mg	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	257% 1030μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	35.4% 354mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	100% 0.9mg	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	298% 24mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	204% 4.7mg	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	428% 2994mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	7.44% 275g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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 Sunflower Seeds vs Cooked 51% Whole Wheat Pasta:

• Dried Sunflower Seed Kernels have 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.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 12.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 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.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 1 lb.