Comparing Nutrients in 300 calories 51% whole wheat Pasta VS Sunflower Seeds

Weight per 300 calories

• 51% whole wheat Pasta: 83g
• Sunflower Seeds: 51.4g

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

Which food has more nutrients per 300 calories - 51% whole wheat Pasta or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	51% whole wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	2.97% 2.15g	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	% 0.5g	% 1.3g	g per day for Men 19-50 years
Fiber	22% 8.37g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	20% 11g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat 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	25.6% 0.31mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	12.2% 49μg	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	0.94% 0.14mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	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	34.5% 2.76mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	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	34% 238mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.2% 7.33g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of 51% whole wheat Pasta vs Sunflower Seeds:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.5 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 3 times more Vitamin B6, 2.4 times more Vitamin B9 and 128.2 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched 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 vs Sunflower Seeds:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.9 times more Manganese and 2.1 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 2.6 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.7 times more Omega 3, 5.9 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.9 times more Fat, 7.9 times more Saturated Fat and 16.5 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.