Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Roasted Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	91% 2640kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	256% 332g	130g per day for Men 19-50 years
Sugars	17% 12.4g	13.8% 9.98g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	132% 50.3g	135% 51.3g	38g per day for Men 19-50 years
Protein	157% 87.7g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	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	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	245% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	83.7% 1.1mg	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	129% 517μg	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	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	31.8% 318mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	197% 1.77mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	416% 9.57mg	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	163% 1143mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	633% 348μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.13% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS 51% Whole Wheat Pasta with Enriched Semolina per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Roasted Sunflower Seeds has 10.1 times more Vitamin B5, 3.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 3 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 5.2 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B3 per one pound.
• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Roasted Sunflower Seeds has 2.8 times more Calcium, 4.7 times more Copper, 1.4 times more Magnesium, 4.6 times more Phosphorus, 2.7 times more Potassium and 2.4 times more Zinc than 51% Whole Wheat Pasta with Enriched Semolina.
• Both Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron, Manganese and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.6 times more Energy, 19.5 times more Fat, 16.1 times more Saturated Fat, 1.3 times more Omega 3, 41.4 times more Omega 6, 1.2 times more Sugars and 1.5 times more Protein than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Fiber per one pound.