Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Cooked Pasta with Salt

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Cooked Pasta with Salt: 191g

Toasted Sunflower Seeds have 3.9 times more energy per 100g than Cooked Pasta with Salt. It has very high energy density when compared to other foods. Cooked Pasta with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Cooked Pasta with Salt?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	1.83% 1.78g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	2.87% 0.046g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	45% 58.5g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	0.079% 0.057g	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	% 0.076g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	9.05% 3.44g	38g per day for Men 19-50 years
Protein	15% 8.34g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	4.78% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	7.2% 0.094mg	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	3.34% 13.4μg	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	0.75% 0.68mg	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	NA	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	21.2% 0.19mg	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	41.3% 3.3mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	8.2% 34.4mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	26.8% 0.62mg	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	80% 561mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	NA	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	8.86% 0.97mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	3.2% 119g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Cooked Pasta With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Cooked Pasta with Salt?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Cooked Pasta with Salt:

• 300 calories of Toasted Sunflower Seeds have 4.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 16 times more Vitamin B5, 4.2 times more Vitamin B6 and 8.6 times more Vitamin B9 than Cooked Pasta with Salt.
• 300 calories of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Cooked Pasta with Salt:

• 300 calories of Toasted Sunflower Seeds have 4.7 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 5.1 times more Phosphorus, 2.8 times more Potassium and 2.6 times more Zinc than Cooked Pasta with Salt.
• While 300 kcal of Cooked Pasta with Salt contain 172.2 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Cooked Pasta with Salt lack sufficient amounts of Potassium
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Pasta with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 15.5 times more Fat, 8.6 times more Saturated Fat, 32.1 times more Omega 6 and 1.6 times more Fiber than Cooked Pasta with Salt.
• While 300 kcal of Cooked Pasta with Salt contain 5.9 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Pasta with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Pasta with Salt provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Pasta with Salt provide inadequate amounts of Omega 3 in 300 calories.