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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	93% 2685kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	107% 139g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0.41g	g per day for Men 19-50 years
Fiber	127% 48g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	162% 91g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	7.94% 31.8μg	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	5.54% 5mg	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	1099% 165mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	39.5% 395mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	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	215% 23.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.19% 7g	7.6% 282g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 16 times more Vitamin B1, 14 times more Vitamin B2, 10.3 times more Vitamin B3, 62 times more Vitamin B5, 16.2 times more Vitamin B6, 33.4 times more Vitamin B9, more Vitamin C, 605.5 times more Vitamin E and more Vitamin K than Cooked Pasta with Salt.
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 12.4 times more Calcium, 18 times more Copper, 8.6 times more Iron, 7.1 times more Magnesium, 6.5 times more Manganese, 19.6 times more Phosphorus, 11 times more Potassium, 3 times more Selenium and 10.2 times more Zinc than Cooked Pasta with Salt.
• While Cooked Pasta with Salt contains 43.7 times more Sodium and 40.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 3.8 times more Energy, 55.2 times more Fat, 40.2 times more Saturated Fat, 3.4 times more Omega 3, 116 times more Omega 6, 5.6 times more Sugars, 5.9 times more Fiber and 3.5 times more Protein than Cooked Pasta with Salt.
• While Cooked Pasta with Salt contains 1.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Pasta with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.