Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Cooked 51% Whole Wheat Pasta: 189g

Toasted Sunflower Seeds have 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 - Toasted Sunflower Seeds or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	23% 8.68g	38g per day for Men 19-50 years
Protein	15% 8.34g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta	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	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	0.75% 0.68mg	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	NA	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

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	NA	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	3.1% 115g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Cooked 51% Whole Wheat Pasta Nutrients Per 300 Kcal

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

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

• 300 calories of Toasted Sunflower Seeds have 7.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.1 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.7 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Toasted Sunflower Seeds have 2.4 times more Copper, 2.7 times more Phosphorus, 1.6 times more Potassium and 1.2 times more Zinc than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.4 times more Magnesium and 1.9 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked 51% Whole Wheat Pasta contain similar levels of Iron per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Toasted Sunflower Seed Kernels 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 Toasted Sunflower Seeds have 9.7 times more Fat, 6.4 times more Saturated Fat and 17.6 times more Omega 6 than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 6 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy per 300 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 300 calories.