Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	93% 2685kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	4.98% 1.6g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	23% 3.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	255% 332g	130g per day for Men 19-50 years
Sugars	19.5% 14g	16.3% 11.8g	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	% 2.72g	g per day for Men 19-50 years
Fiber	127% 48g	121% 46g	38g per day for Men 19-50 years
Protein	162% 91g	109% 61.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	51% 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	121% 1.45mg	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	98% 1.27mg	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	67% 268μg	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	5.14% 0.77mg	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	Recommended Dietary Allowance
Calcium	39.5% 395mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	215% 1.93mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	442% 10mg	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	186% 1302mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS 51% whole wheat Pasta 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 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:

• 1 pound of Oil Roasted Sunflower Seeds has 1.5 times more Vitamin B2, 8.7 times more Vitamin B5, 2.8 times more Vitamin B6, 4 times more Vitamin B9, 213.7 times more Vitamin E and 3.4 times more Vitamin K than 51% whole wheat Pasta.
• While 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta provide similar amounts of Vitamin B1 per one pound.
• 1 pound of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs 51% whole wheat Pasta:

• 1 pound of Oil Roasted Sunflower Seeds has 3.2 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 4 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than 51% whole wheat Pasta.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta 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, 19.1 times more Fat, 20.1 times more Saturated Fat, 1.3 times more Omega 3, 39.5 times more Omega 6 and 1.5 times more Protein than 51% whole wheat Pasta.
• While 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta offer comparable quantities of Sugars and Fiber per one pound.