Comparing Nutrients in 300 calories Sunflower Seed Butter VS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

• Sunflower Seed Butter: 48.6g
• Cooked 51% Whole Wheat Pasta: 189g

Sunflower Seed Butter has 3.9 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Sunflower Seed Butter	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.72% 11.3g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	7.07% 5.12g	2.2% 1.6g	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	0.18% 0.13g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 0.38g	g per day for Men 19-50 years
Fiber	7.3% 2.77g	23% 8.68g	38g per day for Men 19-50 years
Protein	15% 8.4g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	14% 0.18mg	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	29% 115μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.46% 1.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	74% 11mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	86.3% 0.78mg	41.7% 0.38mg	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	25% 2mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	84.7% 1.95mg	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	46.3% 324mg	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	92% 50.8μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.46mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	3.1% 115g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Cooked 51% Whole Wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 300 calories of Sunflower Seed Butter vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Sunflower Seed Butter have 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 59 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 11.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.7 times more Vitamin B3 than Sunflower Seed Butter no Salt.
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• 300 calories of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Sunflower Seed Butter vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Sunflower Seed Butter have 2.1 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 1.9 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.6 times more Iron, 1.9 times more Manganese and 1.3 times more Selenium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cooked 51% Whole Wheat Pasta contain similar levels of Zinc per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Sunflower Seed Butter no Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Butter have 9.5 times more Fat, 5 times more Saturated Fat, 4.6 times more Omega 6 and 3.2 times more Sugars than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 5.2 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy per 300 calories.
• Both Sunflower Seed Butter no Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 300 calories.