Comparing Nutrients in 300 calories Spaghetti, protein-fortified, cooked, enriched (n x 6.25) VS Sunflower Seeds

Weight per 300 calories

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 183g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 3.6 times more energy per unit of mass than Spaghetti, protein-fortified, cooked, enriched (n x 6.25), which is very high in comparison to other foods. Spaghetti, protein-fortified, cooked, enriched (n x 6.25) having above average energy density.

Which food has more nutrients per 300 calories - Spaghetti, protein-fortified, cooked, enriched (n x 6.25) or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	1.03% 0.016g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	9.63% 3.66g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	29% 16.2g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.55mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	53% 0.69mg	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	37.5% 150μg	29% 117μg	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% 0mg	0.8% 0.72mg	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	120% 18mg	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

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	103% 0.92mg	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	16.5% 1.3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	43.6% 1mg	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	13% 91mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	84% 46μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.15mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Sunflower Seeds:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 5.9 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Sunflower Seeds:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.7 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 6 times more Copper, 2 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 3.7 times more Phosphorus, 4.3 times more Potassium and 2.8 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).

Comparison of macro-nutrients per 300 calories:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 5.5 times more Carbohydrate and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 68.8 times more Fat, 39.1 times more Saturated Fat and 75.3 times more Omega 6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.