Comparing Nutrients in 300 calories Cooked DE BOLES Rice Pasta VS Sunflower Seeds

Weight per 300 calories

• Cooked DE BOLES Rice Pasta: 150g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.9 times more energy per unit of mass than Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract , which is very high in comparison to other foods. Cooked DE BOLES Rice Pasta having above average energy density.

Which food has more nutrients per 300 calories - Cooked DE BOLES Rice Pasta or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked DE BOLES Rice Pasta	9%	8%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked DE BOLES Rice Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	0% 0g	1.86% 1.35g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	7.5% 2.85g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked DE BOLES Rice Pasta	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	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	NA	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	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

	Cooked DE BOLES Rice Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.15% 31.5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	103% 0.92mg	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	11.6% 0.93mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	43.6% 1mg	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	28.3% 198mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	2.43% 82.5mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.62mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	2.14% 79.2g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked DE BOLES Rice Pasta vs Sunflower Seeds:

Both Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract and Dried Sunflower Seed Kernels have similar amounts of vitamins per 300 kcal
• Both Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cooked DE BOLES Rice Pasta vs Sunflower Seeds:

• Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract have 2.9 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 4.9 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 1.7 times more Phosphorus, 4 times more Potassium and 1.6 times more Zinc than Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract .

Comparison of macro-nutrients per 300 calories:

• Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract have 5.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.4 times more Fat, 1.6 times more Fiber and 1.7 times more Protein than Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract .
• Both Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.