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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	93% 2685kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	256% 332g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 1.8g	g per day for Men 19-50 years
Fiber	127% 48g	135% 51.3g	38g per day for Men 19-50 years
Protein	162% 91g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Oil 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	121% 1.45mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	245% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	39.5% 395mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	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	215% 23.6mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.13% 42g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil 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 Oil Roasted Sunflower Seeds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Oil Roasted Sunflower Seeds has 9.9 times more Vitamin B5, 3.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.4 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 1.7 times more Vitamin B1 and 2.1 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B2 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 Oil Roasted Sunflower Seeds vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Oil Roasted Sunflower Seeds has 3.5 times more Calcium, 4.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 4.5 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Zinc than 51% Whole Wheat Pasta with Enriched Semolina.
• Both Oil Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Manganese and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 20.1 times more Fat, 21.8 times more Saturated Fat, 1.5 times more Omega 3, 43.2 times more Omega 6, 1.4 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 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Fiber per one pound.