Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Toasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	97% 2808kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	229% 298g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	28.6% 11g	38g per day for Men 19-50 years
Protein	139% 78g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	449% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	166% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	62% 0.81mg	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	270% 1080μg	315% 1261μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	26% 259mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	140% 1.26mg	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	386% 31mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	179% 4.13mg	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	750% 5253mg	106% 739mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	27% 912mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	74% 8.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1.13% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Spaghetti, protein-fortified, dry, enriched (n x 6.25) per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Spaghetti, protein-fortified, dry, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 1 pound of Toasted Sunflower Seeds has 10.3 times more Vitamin B5 and 4.5 times more Vitamin B6 than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 1 lb of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 3.7 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.8 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide similar amounts of Vitamin B9 per one pound.
• Both Toasted Sunflower Seed Kernels no Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 1 pound of Toasted Sunflower Seeds has 1.5 times more Calcium, 6.6 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 7.1 times more Phosphorus, 2.4 times more Potassium and 3 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.7 times more Energy, 25.5 times more Fat, 18.1 times more Saturated Fat, 41.9 times more Omega 6 and 4.8 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 1 lb of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 3.2 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Spaghetti, protein-fortified, dry, enriched (n x 6.25) offer comparable quantities of Omega 3 per one pound.