Comparing Nutrients in 300 calories Whole Wheat Pasta VS Roasted Sunflower Seeds

Weight per 300 calories

• Whole Wheat Pasta: 85.2g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Dry Whole-Wheat Pasta, which is very high in comparison to other foods. Whole Wheat Pasta having high energy density.

Which food has more nutrients per 300 calories - Whole Wheat Pasta or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Whole Wheat Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.33% 0.91g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	3.22% 2.34g	1.94% 1.4g	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	0.35% 0.26g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	20.6% 7.84g	15% 5.72g	38g per day for Men 19-50 years
Protein	21% 12g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	32% 0.41mg	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	14.7% 59μg	30.5% 122μg	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	NA	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	2.6% 0.39mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.47% 24.7mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	105% 0.94mg	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	38.6% 3.1mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	111% 2.54mg	47.3% 1.1mg	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	41.8% 292mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Wheat Pasta vs Roasted Sunflower Seeds:

• Dry Whole-Wheat Pasta has 6.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 34.3 times more Vitamin E than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Whole Wheat Pasta vs Roasted Sunflower Seeds:

• Dry Whole-Wheat Pasta has 1.6 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese and 1.6 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 2.2 times more Copper and 2 times more Phosphorus than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Whole-Wheat Pasta has 1.7 times more Omega 3, 5 times more Carbohydrate, 1.7 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.3 times more Fat, 7.4 times more Saturated Fat and 18.7 times more Omega 6 than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Whole-Wheat Pasta as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.