Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Roasted Sunflower Seeds	Dry Pasta	Recommended Dietary Allowance
Energy	91% 2640kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	3.93% 1.26g	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	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	261% 339g	130g per day for Men 19-50 years
Sugars	17% 12.4g	16.7% 12g	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	0.69% 0.5g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 2.18g	g per day for Men 19-50 years
Fiber	132% 50.3g	38% 14.5g	38g per day for Men 19-50 years
Protein	157% 87.7g	106% 59g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dry Pasta	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	49.5% 0.64mg	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	20.4% 81.6μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dry Pasta	Recommended Dietary Allowance
Calcium	31.8% 318mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	146% 1.3mg	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	215% 17.2mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	181% 4.16mg	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	122% 857mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	521% 287μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Dry Pasta per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Dry Pasta:

• 1 pound of Roasted Sunflower Seeds has 4.1 times more Vitamin B2, 4.1 times more Vitamin B3, 16.3 times more Vitamin B5, 5.7 times more Vitamin B6, 13.2 times more Vitamin B9, 237.3 times more Vitamin E and 27 times more Vitamin K than Dry Pasta.
• Both Roasted Sunflower Seeds and Dry Pasta provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Dry Pasta have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Unenriched Pasta 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 Dry Pasta:

• 1 pound of Roasted Sunflower Seeds has 3.3 times more Calcium, 6.3 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 6.1 times more Phosphorus, 3.8 times more Potassium, 1.3 times more Selenium and 3.8 times more Zinc than Dry Pasta.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.6 times more Energy, 33 times more Fat, 18.8 times more Saturated Fat, 2.9 times more Omega 3, 60.7 times more Omega 6, 3.5 times more Fiber and 1.5 times more Protein than Dry Pasta.
• While 1 lb of Dry Unenriched Pasta contains 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Pasta offer comparable quantities of Sugars per one pound.
• 1 pound of Dry Pasta provide inadequate amounts of Omega 3