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

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Sunflower Seeds	Recommended Dietary Allowance
Energy	58.5% 1696kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	28.6% 11g	103% 39g	38g per day for Men 19-50 years
Protein	176% 99g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	449% 5.4mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	166% 2.15mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	217% 34.7mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	469% 6.1mg	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	315% 1261μg	257% 1030μg	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	0% 0mg	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.7% 177mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	907% 8.16mg	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	235% 19mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	385% 8.85mg	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	106% 739mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	27% 912mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	74% 8.1mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.13% 42g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 1.3 times more Vitamin B2 and 1.2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B5, 7.6 times more Vitamin B6 and more Vitamin C than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels contain 2 times more Calcium, 6.5 times more Copper, 1.3 times more Iron, 5 times more Magnesium, 2.1 times more Manganese, 4 times more Phosphorus, 3.2 times more Potassium and 2.8 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).

Comparison of macro-nutrients per 1 pound:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 1.6 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 23.1 times more Fat, 13.6 times more Saturated Fat, 25.8 times more Omega 6 and 3.6 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Dried Sunflower Seed Kernels have similar amounts of Protein per 1 lb.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.