Comparing Nutrients in 300 calories Cooked Whole-wheat Pasta VS Sunflower Seeds

Weight per 300 calories

• Cooked Whole-wheat Pasta: 201g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 3.9 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is very high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

Which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Whole-wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	6.37% 1.1g	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	46.6% 60.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	% 1.3g	g per day for Men 19-50 years
Fiber	20.7% 7.85g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	21.5% 12g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	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	10.6% 42.3μg	29% 117μg	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	0.8% 0.72mg	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	3.1% 0.46mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.6% 26mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	43.3% 3.46mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	36.5% 256mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.05mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Whole-wheat Pasta vs Sunflower Seeds:

• Cooked Whole-wheat Pasta has 1.5 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 3.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 39 times more Vitamin E than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Cooked Whole-wheat Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked Whole-wheat Pasta vs Sunflower Seeds:

• Cooked Whole-wheat Pasta has 1.3 times more Iron, 2.7 times more Manganese, 2.7 times more Selenium and 51.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 2 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dried Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Whole-wheat Pasta has 2.4 times more Omega 3, 5.9 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.7 times more Fat, 4.7 times more Saturated Fat and 10.9 times more Omega 6 than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Cooked Whole-wheat Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.