Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	91% 2640kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	6.07% 1.94g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	28.4% 4.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	256% 333g	130g per day for Men 19-50 years
Sugars	17% 12.4g	17% 12.4g	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	1.88% 1.36g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	132% 50.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	157% 87.7g	112% 63g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	99% 1.3mg	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	78.2% 313μg	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	NA	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	31.8% 318mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	250% 2.25mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	588% 13.5mg	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	222% 1556mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	640% 352μg	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	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1% 37.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Whole Wheat Pasta per 1 lb

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

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

• 1 pound of Roasted Sunflower Seeds has 8.1 times more Vitamin B5, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9, 56.7 times more Vitamin E and 1.9 times more Vitamin K than Whole Wheat Pasta.
• While 1 lb of Dry Whole-Wheat Pasta contains 3.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Wheat Pasta provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Whole Wheat Pasta have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Whole Wheat Pasta:

• 1 pound of Roasted Sunflower Seeds has 2.4 times more Calcium, 3.7 times more Copper, 3.4 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Whole Wheat Pasta.
• While 1 lb of Dry Whole-Wheat Pasta contains 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Wheat Pasta contain similar levels of Iron, Magnesium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.7 times more Energy, 17 times more Fat, 12.2 times more Saturated Fat, 30.8 times more Omega 6, 1.2 times more Fiber and 1.4 times more Protein than Whole Wheat Pasta.
• While 1 lb of Dry Whole-Wheat Pasta contains 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Wheat Pasta offer comparable quantities of Omega 3 and Sugars per one pound.