Comparing Nutrients in 300 calories 51% Whole Wheat Pasta with Enriched Semolina VS Sunflower Seeds

Weight per 300 calories

• 51% Whole Wheat Pasta with Enriched Semolina: 83g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is very high in comparison to other foods. 51% Whole Wheat Pasta with Enriched Semolina having high energy density.

Which food has more nutrients per 300 calories - 51% Whole Wheat Pasta with Enriched Semolina or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.1g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	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	2.52% 1.83g	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	0.23% 0.17g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	% 1.3g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	19.6% 11g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	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	38% 0.46mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	23.7% 95μg	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	NA	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	0.62% 0.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.08% 20.8mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	35.4% 2.83mg	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	76.2% 1.75mg	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	30% 209mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	7.77% 264mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.97mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.21% 7.67g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of 51% Whole Wheat Pasta with Enriched Semolina vs Sunflower Seeds:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1 and 3.5 times more Vitamin B6 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for 51% Whole Wheat Pasta with Enriched Semolina vs Sunflower Seeds:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.8 times more Manganese and 2.3 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 2.9 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 5.9 times more Carbohydrate and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.5 times more Fat, 8.5 times more Saturated Fat and 18 times more Omega 6 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.