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

Weight per 300 calories

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

Sunflower Seeds have 1.6 times more energy per 100g than 51% Whole Wheat Pasta with Enriched Semolina. It has very high energy density when compared to other foods. Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.2% 2.1g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	47% 61g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	2.52% 1.83g	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	NA	0.23% 0.17g	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.33g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	45% 7.17mg	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	53% 0.69mg	15.3% 0.2mg	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% 117μg	23.7% 95μg	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	0.8% 0.72mg	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	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.62% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	4% 40mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	36% 0.32mg	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	33.7% 2.7mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	76.2% 1.75mg	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	48.4% 339mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	7.77% 264mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.66% 9.97mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.21% 7.67g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 3.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 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.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.8 times more Manganese and 2.3 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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