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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• 51% Whole Wheat Pasta with Enriched Semolina: 83g

Roasted 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.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Roasted 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	26.5% 25.7g	2.2% 2.1g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	47% 61g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	% 0.33g	g per day for Men 19-50 years
Fiber	15% 5.72g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.62% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	7.77% 264mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.66% 9.97mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.21% 7.67g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Sunflower Seeds have 6.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 8.4 times more Vitamin B1, 2.1 times more Vitamin B2 and 2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 300 calories.

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

• 300 calories of Roasted Sunflower Seeds have 2.9 times more Copper, 2.8 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Iron, 1.6 times more Manganese and 1.6 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Magnesium per 300 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 12.1 times more Fat, 10 times more Saturated Fat and 25.7 times more Omega 6 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.9 times more Carbohydrate and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of 51% Whole Wheat Pasta with Enriched Semolina provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 in 300 calories.