Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cooked Whole-wheat Pasta

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cooked Whole-wheat Pasta: 201g

Oil Roasted Sunflower Seeds have 4 times more energy per 100g than Cooked Whole-wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole-wheat Pasta having average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cooked Whole-wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	4.53% 0.072g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	2.1% 1.5g	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	0.19% 0.14g	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	% 0.38g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.4g	g per day for Men 19-50 years
Fiber	14% 5.37g	20.7% 7.85g	38g per day for Men 19-50 years
Protein	18% 10g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	14.4% 0.19mg	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	29.6% 119μg	10.6% 42.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	3.1% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	50.3% 0.45mg	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	27% 2.17mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	116% 2.66mg	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	82.5% 577mg	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.54% 8.05mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	3.36% 124g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cooked Whole-wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cooked Whole-wheat Pasta?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cooked Whole-wheat Pasta:

• 300 calories of Oil Roasted Sunflower Seeds have 6.5 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 39.8 times more Vitamin E than Cooked Whole-wheat Pasta.
• While 300 kcal of Cooked Whole-wheat Pasta contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cooked Whole-wheat Pasta:

• 300 calories of Oil Roasted Sunflower Seeds have 2 times more Copper, 2.3 times more Phosphorus and 1.3 times more Potassium than Cooked Whole-wheat Pasta.
• While 300 kcal of Cooked Whole-wheat Pasta contain 1.6 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese and 1.8 times more Selenium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Whole-wheat Pasta contain similar levels of Zinc per 300 calories.
• 300 calories of Cooked Whole-wheat Pasta lack sufficient amounts of Potassium
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 7.6 times more Fat, 7.3 times more Saturated Fat and 16 times more Omega 6 than Cooked Whole-wheat Pasta.
• While 300 kcal of Cooked Whole-wheat Pasta contain 5.2 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Whole-wheat Pasta offer comparable quantities of Energy and Protein per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Whole-wheat Pasta provide inadequate amounts of Omega 3 in 300 calories.