Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cooked Enriched Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Enriched Pasta with Salt	15%	5%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Energy	91% 2640kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	107% 139g	130g per day for Men 19-50 years
Sugars	17% 12.4g	3.5% 2.54g	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	0.19% 0.14g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	132% 50.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	157% 87.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	17% 0.22mg	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	269% 1075μg	82.8% 331μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	50.4% 0.45mg	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	215% 17.2mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	63.5% 1.46mg	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	748% 5239mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	39.6% 594mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	7.6% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cooked Enriched Pasta with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Cooked Enriched Pasta with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cooked Enriched Pasta with Salt:

• 1 pound of Roasted Sunflower Seeds has 1.8 times more Vitamin B2, 4.2 times more Vitamin B3, 62.9 times more Vitamin B5, 16.4 times more Vitamin B6, 3.2 times more Vitamin B9, 435 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta with Salt.
• While 1 lb of Cooked Enriched Pasta with Salt contains 2.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cooked Enriched Pasta with Salt:

• 1 pound of Roasted Sunflower Seeds has 10 times more Calcium, 18.3 times more Copper, 3 times more Iron, 7.2 times more Magnesium, 6.6 times more Manganese, 19.9 times more Phosphorus, 19.3 times more Potassium, 3 times more Selenium and 10.4 times more Zinc than Cooked Enriched Pasta with Salt.
• While 1 lb of Cooked Enriched Pasta with Salt contains 43.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 3.7 times more Energy, 53.5 times more Fat, 29.7 times more Saturated Fat, 2.9 times more Omega 3, 111.1 times more Omega 6, 4.9 times more Sugars, 6.2 times more Fiber and 3.3 times more Protein than Cooked Enriched Pasta with Salt.
• While 1 lb of Cooked Enriched Pasta with Salt contains 1.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6